by Cori Lefkowith | Mar 29, 2019 | Blog, Bodyweight, Butt, Core, Workouts
You don’t need fancy equipment or to spend hours at the gym working out to get results.
When you’re short on time, all you need is your own bodyweight and 10 minutes.
In that time you can get in a killer workout to strengthen your ENTIRE core – everything down your frontside AND your backside.
And while this workout is called the Backside Burner it targets more than just your back, hamstrings and butt. It will also work your abs, serratus anterior, obliques, quads and shoulders!
Enjoy this bodyweight burner from my 28-Day Core Burner program!
The Backside Burner
Complete 3 rounds of each circuit, moving right from one exercise to the next. After you finish the first circuit, perform 40 seconds of active rest before moving on to the second circuit. Beginners can fully rest between circuits instead of performing the active rest. Click on each exercise below to see a video demonstration and more information!
CIRCUIT #1:
20 seconds per side Reverse Lunge to Kickback
20 seconds Forearm Plank Scapular Push Up
20 seconds Frog Bridges
20 seconds per side Single Arm Plank Rotation With Knee
CIRCUIT #2:
20 seconds Squat with Leg Raise
20 seconds per side Plank with Reach Back and Out
20 seconds Posterior Plank Mountain Climbers
by Cori Lefkowith | Mar 22, 2018 | Blog, Bodyweight, Butt, Core, Workouts
Building a strong core means getting your abs and glutes firing properly. It means using moves that target your abs and glutes in a way that you can focus on them working before integrating them into more compound moves.
BUT it isn’t just about activating and then integrating.
It is also key that you correct imbalances to make sure your lumbo-pelvic-hip complex is stable and you can prevent compensations and injury!
That is why using some unilateral movements in your core training is so key.
If you’re ready to build a strong, stable core, try this Bodyweight Unilateral Core Burner. It uses 3 simple moves to get your abs, glutes and obliques firing!
The Bodyweight Unilateral Core Burner
This quick workout focused on unilateral moves is just under 15 minutes and can be shortened and used as part of your warm up or even as a burnout to end your workout! Or if you’re short on time, it’s the perfect quick workout to do ANYWHERE!
WORKOUT:
Set a timer for 30 second intervals of work with about 3 seconds to transition from move to move. Do not rest during the 30 seconds of work. Modify if needed to keep moving. Make sure you feel your abs, obliques and glutes working. If your lower back takes over, modify the move. Do not just push through. If you want results, you NEED to get the right muscles working! Complete 2-4 rounds. Beginners may rest up to 30 seconds between rounds.
CIRCUIT:
30 seconds per side Side Plank Clams
30 seconds per side Mountain Climber Turkish Bridge
30 seconds Glute Bridge with March
More advanced exercisers can even sub in the Single Leg Glute Bridge, but this is an advanced move and you don’t want your lower back or hamstrings to take over for your glutes. Moves like the Glute Bridge with March are a great way to get the benefits of a unilateral move without fully having to do a unilateral move!
Ready to build a bulletproof core and get flat abs using just your own bodyweight?
Learn more about my 28 day Core Burner!
