PassbokenPassboken
Passboken › Workouts

Glutes and core – intermediate

Glutes and coreIntermediate8 exercisesabout 50 min

Glute volume with moderate weight: dumbbell sumo squats, single-leg glute bridges, cable kickbacks, banded abduction – and core with Pallof press, reverse crunches, side plank with leg lift and plank. Think waist: draw the belly in and exhale on the hard part.

Exercises

Dumbbell Sumo Squat3 sets × 10-12 · rest 75 sSingle Leg Glute Bridge3 sets × 12/ben · rest 60 sCable Glute Kickback3 sets × 12-15/sida · rest 45 sBanded Standing Hip Abduction3 sets × 15/sida · rest 45 sCable Pallof Press3 sets × 10/sida · rest 45 sReverse Crunches3 sets × 12-15 · rest 45 sSide Plank with Leg Lift3 sets × 10/sida · rest 45 sPlank3 sets × 45 s · rest 45 s

Run the workout in Passboken

Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.

GET IT ONGoogle PlayDOWNLOAD ON THEApp StoreTHE SAME APP ON THE WEBOpen the web app

Part of these programs

Glutes and core – intermediate, 8 weeksTwo glute days a week – one heavy, one lighter with core – plus a day of arms, shoulders and back and a walk.

More workouts: Glutes and core

Glutes and core – beginnerThe lighter glute day: wide-stance leg press, dumbbell hip thrusts, abduction, walking lunges – then core: deaBeginner · 7 exercises · about 40 min
Glutes and core – advancedVolume day for the glutes: high-rep hip thrusts, kettlebell sumo deadlifts, reverse lunges, pull-throughs, abdAdvanced · 9 exercises · about 55 min