Get Moving With This 30-Minute Core and Glutes Workout

Get moving with this 30-minute session focusing on core work and glutes. Led by Class Fitsugar instructor Natalie White, and assisted by Madisyn Maniff and Sierra Fujita, this fun class is bound to have you energized and ready to rock. Designed with all levels in mind, this class is beginner-friendly, and provides the option to perform all the exercises using your own bodyweight. For this session, White does not incorporate any jumping movements, but viewers have the option to increase intensity by using weights and sliders.

White starts things off with a warm up, focusing on the upper body and gradually building up to bodyweight squats. The session begins with a series of suitcase squats, and White tells the class to imagine “putting your suitcase down after heading somewhere nice on holiday.” Next, White switches things up slightly, by widening the starting stance, and performing sumo squats. Fujita, who demonstrates bodyweight options on the right-hand side, jokingly says, “The suitcase is getting heavier!”.

This fun-filled session continues with a standing ab sequence, focusing on side bends. A dancer herself, White encourages the class, “Think of it like a dance move, like you’re backing up Beyoncé.” Kicking things up a notch, the class segues into a fun slider sequence that’s almost guaranteed to make you smile. Starting from standing, White guides the class into a series of reverse lunges with sliders, holding a dumbbell at the chest level. Encouraging modifications if needed, all of the exercises can be performed with bodyweight only, no dumbbells required. If you don’t have sliders yet, White reminds students to use socks, magazines, or change the exercise entirely by performing plank holds. No sliders? No problem! PS offers a line of affordable fitness equipment, including sliders, available for sale at Walmart.

Finishing out the series by using the sliders, the class goes through mountain climbers by alternating legs, bringing both legs towards the chest and extending them backwards, slowly. To target the glutes, White transitions into a tabletop position on all fours and a set of fire hydrant movements and kickbacks. Finally, White goes through several variations of single leg glute bridges and an ab series. Throughout the session, she encourages modifications if needed, reminding everyone that the exercises can be performed with a weight or without. For guidance, Fujita demonstrates how to perform the exercises using one’s own bodyweight.

To wind down, White takes things to a final conclusion with a short series of stretches, including a figure four stretch and forward fold on both sides. Encouraging all levels, White reminds everyone that it’s okay if you can’t reach your foot. Depending on the person’s background, she tells viewers to simply modify by reaching for the shin or knee, instead. Have fun and get ready to feel the heat with this fun, energizing class targeting the core and glutes.

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Name: Natalie White

Outfit: Alo Yoga

Shoes: APL

Name: Madisyn Maniff

Outfit: Alo Yoga

Shoes: APL

Name: Sierra Fujita

Outfit: Splits59

Shoes: APL

Jade Esmeralda, MS, CSCS, is a Staff Writer, Health & Fitness. A life-long martial artist and dancer, Jade has a strong passion for strength & conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.