The name of this workout tells the story. Three focused exercises — 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 — 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.
“This is a very sneaky core workout that requires focus and patience, particularly on the front planks and inchworms,” says ISSA-certified trainer and former U.S. Marine Aneshea Shali, the mastermind behind the routine. “You’ll 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.”
Three times through this sequence and you’ll be feeling it from your delts down through your legs, and definitely in your glutes. If that’s not enough, the advanced option calls for one or two additional rounds.
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30-20-10 Glute, Ham and Ab Routine
Do each of the below exercises one after another as a circuit, doing the prescribed number of reps (or time) per move. After you’ve completed the circuit, rest 60 seconds and repeat for two more rounds (three circuits total).
If you’re 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.
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