IT’S THE PERFECT BODYWEIGHT CIRCUIT FOR BEGINNERS—OR YOU CAN ADD DUMBBELLS AND A RESISTANCE BAND FOR A GREATER CHALLENGE.
When you’re short on time but still want to get your strength training in, a workout that challenges multiple parts of your body can come in clutch. And what better combination than one that’ll smoke your abs and your glutes?
Building a strong core and glutesare vital for cyclists, since they will improve your speed and help you power up hills and crush inclines, explains Lindsey Clayton, instructor at Barry’s Bootcamp and cofounder of the Brave Body Project.
This abs and butt workout created by Clayton will challenge your core and glute strength, while also improving your balance—also important for strong climbs.
If you are a beginner, you can complete this circuit using just your bodyweight. More advanced? This circuit can be made more challenging by adding weights for the sumo squat, deadlift, and glute bridge, or adding a mini-band around the legs or ankles.
How to do it: Perform each move for one minute, focusing on one side at a time for the unilateral moves. (For the deadlift, kickback, lever crunch, and glute bridge, you will work your right side through the first round of the circuit). Rest for 30 seconds after you finish the right side. Then start over and perform the circuit again, using your left side for the unilateral exercises.