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Core and Lower Body Workout Plan

The document outlines a three-day workout routine focusing on glutes, lower body, core, and breathing, with specific exercises and warm-up/cool-down activities for each day. It emphasizes the importance of not overlapping muscle groups to prevent overtraining and enhance recovery, allowing for faster progress and better consistency. The weekly schedule is set for Monday, Wednesday, and Friday, ensuring an efficient and safe approach for beginners.

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willowsb225
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2 views3 pages

Core and Lower Body Workout Plan

The document outlines a three-day workout routine focusing on glutes, lower body, core, and breathing, with specific exercises and warm-up/cool-down activities for each day. It emphasizes the importance of not overlapping muscle groups to prevent overtraining and enhance recovery, allowing for faster progress and better consistency. The weekly schedule is set for Monday, Wednesday, and Friday, ensuring an efficient and safe approach for beginners.

Uploaded by

willowsb225
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

WORKOUT ROUTINE – FOR CORE, HIPS, BREATHING, AND AUSBIULDUNG FITNESS

DAY 1 – GLUTES + LOWER BODY + HIP OPENING

Warm-up:

• 3 min brisk walk (inhale 2 steps, exhale 2)

• Hip circles – 30 sec

• Leg swings – 10 each

• Glute bridges – 2×15

• Banded lateral walks – 2×20

Main Workout:

• Hip thrusts – 4×10–12

• Bulgarian split squat – 3×10 each

• Hip abduction machine – 4×15–20

• Dumbbell RDL – 3×12

• Cable kickbacks – 3×15

Mobility:

• Deep squat hold – 40 sec

• Pigeon stretch – 30 sec each

Breathing:

• Inhale 4 sec, exhale 6 sec (2 minutes)

--------------------------------------------------------

DAY 2 – CORE + BREATHING + STAMINA

Warm-up:

• Incline walk – 3 min (steady breathing)

• Torso twists – 30 sec


Core:

• Plank – 3×30–45 sec

• Dead bugs – 3×12

• Cable woodchoppers – 3×12 each

• Ab machine – 3×15

• Leg raises – 3×10

Breathing/Stamina:

• Treadmill incline walk: 10 min OR

• Rowing machine: 5 min

Mobility:

• Cat-cow – 30 sec

• Cobra – 20 sec

--------------------------------------------------------

DAY 3 – GLUTES + OUTER HIPS + LEGS

Warm-up:

• Stairmaster – 3 min

• Banded walks – 20 steps

Main Workout:

• Smith machine squat – 4×10

• Hip abduction – 4×15–20

• Cable side leg raises – 3×15

• Step-ups – 3×12 each

• Glute bridge pulses – 3×20

Cool Down:

• Hip-opening stretch – 30 sec


• Deep breathing: inhale 4 sec, exhale 6 sec

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WEEKLY SCHEDULE

• MON – Day 1

• WED – Day 2

• FRI – Day 3

--------------------------------------------------------

WHY ARE DAYS 1 + 2 TOGETHER?

Because:

1. Day 1 = lower body (glutes/hips)

2. Day 2 = core + breathing

They do NOT train the same muscles → no overlap → no risk of overtraining.

This allows:

• faster progress

• better weekly consistency

• glutes recover while core is trained

• breathing/cardio improves without tiring your legs too much

If we spaced everything every other day, your routine becomes too slow and progress drops. The
current structure is the most efficient and safe for beginners.

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