Workout Series: Core & Glutes

Striving for strong glutes and a solid core? Aren’t we all!

You’ve probably heard the line “abs are made in the kitchen” before, and whilst it is true that your body fat needs to be low for your abs to be visible, training your core will help you in all aspects of life. For example, a strong core will improve your running efficiency, reduce your risk of injury in any other sport you play as well as reducing your chances of back pain.

Similarly, your glute muscles stabilise your pelvis during running and walking. Strong glutes will help improve posture as well as help your lower back, knees and hips stay free from stress and injury.

We’ve put together a 20 minute core and glutes workout that you can do anytime, anywhere, no equipment necessary! We got together with our ambassador Ale Alvarez to show you how each move is done.

Warm up:

  • Jog on the spot (60s)
  • Take it to a run on the spot (30s)
  • High knees (30s)
  • Jumping jacks (60s)
  • Squat x 10
  • Reverse lunge x 10 (each side)
  • Jump lunge x 10 (each side)

If you’re new to all of this, perform each movement for 30-40s and take the rest of the minute as recovery. If you’re confident and have done all of this before, aim for 40-50s of work, resting for the rest of the minute.


1. Skaters

2. Mountain climbers


3. Squat pulse

4. Superman

5. Glute bridge


6. Commandos


Enjoy your workout, and let us know how it goes by tagging us in your social media posts!