The name of this workout tells the story. Three focused exercises \u2014 side leg lifts for the glutes, side-plank knee to chest for the abs and core, and inchworms to stretch the hamstrings and work the shoulders \u2014 are alternated with the classic isometric front plank. Rep counts decrease on the three focused moves (from 30 to 20 to 10, respectively), with planks being held for 30 to 60 seconds.\u00a0<\/span><\/p>\n \u201cThis is a very sneaky core workout that requires focus and patience, particularly on the front planks and inchworms,\u201d says ISSA-certified trainer and former U.S. Marine Aneshea Shali, the mastermind behind the routine. \u201cYou\u2019ll really be challenged with the 20 reps on the advanced side-plank knee to chest, and the higher reps on leg lifts will burn your glutes.\u201d<\/span><\/p>\n Three times through this sequence and you\u2019ll be feeling it from your delts down through your legs, and definitely in your glutes. If that\u2019s not enough, the advanced option calls for one or two additional rounds.\u00a0<\/span><\/p>\n Do each of the below exercises one after another as a circuit, doing the prescribed number of reps (or time) per move. After you\u2019ve completed the circuit, rest 60 seconds and repeat for two more rounds (three circuits total).\u00a0<\/span><\/p>\n If you\u2019re advanced and want a greater challenge, do one or two additional rounds, do the full 60 seconds on all front-plank holds and\/or shorten the rest between rounds to zero to 30 seconds.\u00a0<\/span><\/p>\n Execution:<\/b> Assume a standard downward-facing plank position \u2014 toes and forearms on the floor, body in a straight line from head to heels, eyes on the floor to keep your spine in a safe, neutral position. Keeping your midsection and hips fully engaged, hold this position for the allotted time. When the time\u2019s up, come out of it by dropping your knees to the floor.<\/span><\/p>\n Shali\u2019s Coaching Cue:<\/b> \u201cThis is just your basic plank hold, but don\u2019t get complacent on it. Stay focused on staying tight through your core and hips. Don\u2019t let your hips sag down to the floor! And keep your breath steady and relaxed. Beginners, shoot for 30 seconds per set; advanced ladies, go for a minute.\u201d<\/span><\/p>\n Execution: <\/b>Lie on the floor on your side with your upper body propped up on your downside forearm. Start with your legs together, stacked on top of each other, then contract your glutes to raise the top leg straight up as high as possible. Keep your leg fully extended throughout. Lower back down and repeat for reps. Do all reps on that side, then switch sides.\u00a0<\/span><\/p>\n Shali\u2019s Coaching Cue: <\/b>\u201cThe motion here should be strong and powerful on the way up and under control on the way back down. Your glutes should be burning by the end of the set, and you should feel a stretch in the inner thigh of the working leg. This exercise works both glutes and hip mobility.\u201d<\/span><\/p>\n Execution: <\/b>Get into a side-plank position \u2014 body facing one side, downside foot and forearm on the floor, body in a straight line from head to toe, core tight. Holding this position, raise your upside knee to chest level, then return back to the side plank. Repeat for reps on that side, then switch sides.\u00a0<\/span><\/p>\n Shali\u2019s Coaching Cue: <\/b>\u201cThis is a pretty advanced exercise. When first starting out, keep the movement fairly slow to keep your balance. The key here is to not let your hips drop to the floor \u2014 this is a challenge, especially late in the set when you\u2019re fatigued. If you need to take a brief rest in the middle of the set, that\u2019s fine.\u201d\u00a0<\/span><\/p>\n Execution: <\/b>Begin bent over at the waist with your legs straight and leaning into your hands on the floor in front of your feet. Slowly walk your hands forward on the floor to lower yourself into a push-up position. When you get there, reverse the motion to walk your hands back to your feet. That\u2019s one rep. Go right into the next one.<\/span><\/p>\n Shali\u2019s Coaching Cue: <\/b>\u201cI love this exercise as both a core stability workout and a good hamstring stretch. You\u2019ll also get some shoulder work out of it. As you progress, try to bring your hands in closer to your feet when you come back up while still keeping your knees fully extended to increase the hamstring stretch. This may be easy for extremely flexible people, but for others? Not so much.\u201d<\/span><\/p>\n<\/p><\/div>\nCheck out more Six-Pack Boot Camp Workouts here!<\/h4>\n
30-20-10 Glute, Ham and Ab Routine<\/b><\/h2>\n
\n\n
\n \nExercise<\/td>\n Reps<\/td>\n<\/tr>\n<\/thead>\n \n Lying Side Leg Lift\t<\/td>\n 30 (per side)<\/td>\n<\/tr>\n \n Front-Plank Hold\t<\/td>\n 30-60 seconds<\/td>\n<\/tr>\n \n Side-Plank Knee to Chest\t<\/td>\n 20 (per side)<\/td>\n<\/tr>\n \n Front-Plank Hold\t<\/td>\n \t30-60 seconds<\/td>\n<\/tr>\n \n Inchworm\t<\/td>\n 10<\/td>\n<\/tr>\n \n Front-Plank Hold\t<\/td>\n 30-60 seconds<\/td>\n<\/tr>\n \n Rest 60 seconds, then repeat for two more rounds<\/td>\n Exercise Descriptions and Tips<\/b><\/h2>\n
Front-Plank Hold<\/b><\/h3>\n
Lying Side Leg Lift<\/b><\/h3>\n
![\"\"](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2021\/09\/IMG_5349-e1630698874140.jpg\")
<\/figure>\n![\"\"](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2021\/09\/IMG_5348-1-e1630698859105.jpg\")
<\/figure>\nSide-Plank Knee to Chest<\/b><\/h3>\n
![\"\"](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2021\/09\/IMG_5357-e1630698984173.jpg\")
<\/figure>\n![\"\"](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2021\/09\/IMG_5356-e1630698972663.jpg\")
<\/figure>\nInchworm<\/b><\/h3>\n
![\"\"](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2021\/09\/IMG_5363-e1630699465216.jpg\")
<\/figure>\n![\"\"](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2021\/09\/IMG_5362-e1630699448982.jpg\")
<\/figure>\n![\"\"](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2021\/09\/IMG_5364-e1630699479107.jpg\")
<\/figure>\n