Workout 9

In these ten classes program, we are going to focus on working our core, primarily our glutes and our abs. All of the classes are really available to all levels. Some of the classes, we do use equipment, one or two dumbbells and a resistance band as well. But don't worry you can always do all of the workouts with just your body weight. You're going to feel a lot stronger, maybe even a little leaner. Some of the sections, we get the heart rate up. Sometimes we work on lengthening. But there is a true hybrid of all types of different moves, so that you can leave each and every one of these sessions feeling strong and motivated and inspired to get on with the rest of your day.

Exercises in This Workout

1. 1

   Warm-up: Deep Breath & Side Stretch

   12slow

   full bodyshoulders
2. 2

   Warm-up: Squat to Inchworm

   2 minmedium

   full bodycore
3. 3

   Warm-up: Good Morning to Reverse Lunges

   1 minmedium

   hamstringsglutes
4. 4

   Warm-up: Lateral Lunges

   27smedium

   inner thighsglutes
5. 5

   Warm-up: Wide Leg Forward Fold with Twist

   28slow

   hamstringsspine
6. 6

   Clamshells (Right Side)

   34smedium

   glutesouter thighs
7. 7

   Side Plank Clamshells (Right Side)

   39shigh

   coreglutes
8. 8

   Rest

   10slow

   full body
9. 9

   Hip Press Clamshell Combo (Right Side)

   24shigh

   glutescore
10. 10

    Side Plank Leg Lift Pulse (Right Side)

    17shigh

    glutesouter thighs
11. 11

    Rest

    17slow

    full body
12. 12

    Clamshells (Left Side)

    49smedium

    glutesouter thighs
13. 13

    Hip Press Clamshell Combo (Left Side)

    45shigh

    glutescore
14. 14

    Side Plank Leg Lift Pulse (Left Side)

    13shigh

    glutesouter thighs
15. 15

    Rest

    18slow

    full body
16. 16

    Lateral Band Walks

    49smedium

    glutesouter thighs
17. 17

    Rest

    12slow

    full body
18. 18

    Squat Pulse to Diagonal Kick (Alternating)

    38shigh

    glutesquads
19. 19

    Squat Pulse to Diagonal Kick Hold/Pulse (Right)

    12shigh

    glutesquads
20. 20

    Single Leg Balance Circles (Right)

    18smedium

    glutescore
21. 21

    Squat Pulse to Diagonal Kick Hold/Pulse (Left)

    12shigh

    glutesquads
22. 22

    Single Leg Balance Circles (Left)

    22smedium

    glutescore
23. 23

    Rest

    17slow

    full body
24. 24

    Surrender Squats (Kneeling to Squat)

    44shigh

    quadsglutes
25. 25

    Squat Hold Pulse

    25shigh

    quadsglutes
26. 26

    Rest

    28slow

    full body
27. 27

    Side Lunge to Curtsy Lunge (Right)

    32smedium

    glutesquads
28. 28

    Side Lunge & Curtsy Pulses (Right)

    20shigh

    glutesquads
29. 29

    Rest

    17slow

    full body
30. 30

    Side Lunge to Curtsy Lunge (Left)

    31smedium

    glutesquads
31. 31

    Side Lunge & Curtsy Pulses (Left)

    24shigh

    glutesquads
32. 32

    Rest

    12slow

    full body
33. 33

    Alternating Single Leg Deadlift

    2 minmedium

    hamstringsglutes
34. 34

    Sumo Squat with Knee Abduction

    49shigh

    glutesinner thighs
35. 35

    Rest

    49slow

    full body
36. 36

    Supine Leg Extensions / Toe Taps

    24smedium

    corelower back
37. 37

    Supine Leg Lifts

    15smedium

    corelower back
38. 38

    Flutter Kicks

    21shigh

    corehip flexors
39. 39

    Rest

    16slow

    full body
40. 40

    Cool Down: Lying Spinal Twist

    35slow

    spinelower back
41. 41

    Cool Down: Lying Figure Four Stretch

    32slow

    gluteships
42. 42

    Cool Down: Cat-Cow

    13slow

    spinecore
43. 43

    Cool Down: Downward Dog

    12slow

    hamstringscalves
44. 44

    Cool Down: Forward Fold & Roll Up

    28slow

    hamstringsspine

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Frequently Asked Questions