The circuits below are designed to strengthen your entire body, specifically your glutes and core. It is vital that you use your mind to properly engage and contract the muscles you are working, especially your core and glutes. To successfully work a muscle group, you have to feel it working. You need to focus your mind on contracting and squeezing the muscle with every single rep.

This workout isn’t about speed. Some moves, like plank knee-to-elbows and push-ups, are all about using your body weight to provide enough resistance that each rep feels challenging—no matter what. In other moves, like supermans and good mornings, there isn’t as much built-in resistance, because of the way you’re positioned and how you’re moving.

Do each move below for 30 seconds. After each circuit, rest for 45 seconds. Complete both circuits 2-5 times total.

Circuit A:

Plank Knee-to-Elbow:

How to:

• From a high plank position, engage your core and draw your right knee to the outside of your right elbow, sweeping it to the side of your torso, not beneath.
• Keep your arms straight and shoulders over your wrists.
• Return to the high plank position and repeat on the other side.
• Keep the motion slow and controlled.

Related article: 5 Of The Best Moves To Wake Up Your Glutes & Make Them Grow

Push-Up:

How to:

• Start in a high plank position, with your core engaged, wrists directly under your shoulders, and your neck relaxed.
• In one smooth movement, bend your elbows to the lower chest toward the floor.
• Stop when elbows bend to 90 degrees.
• Without letting hips drop, push back up to the high plank position to return to the starting position.

Related article: Six Exercises To Strengthen Your Glutes And Create a Rounder, Plumper Butt

(Optional) Modified Push-Up:

How to:

• You always have the option to drop to your knees instead during push-ups.
• Start in a high plank position, with core engaged, wrists directly under shoulders, and neck relaxed.
• Bring knees to the floor, keeping neck, back, and hips all in a straight line.
• Cross ankles, and keep glutes tight.
• In one smooth movement, bend your elbows to your lower chest toward the floor.
• Stop when arms reach 90 degrees.
• Without letting hips drop, push back up to the high plank position to return to the starting position.

Related article: Glutes Workout & Exercises for Women – 5 Moves That Seriously Lift Your Butt

Superman:

How to:

• Lie facedown with your arms extended overhead on the floor, and legs straight.
• Engage core, glutes, and shoulders to lift arms and legs up.
• Pause at the top for a breath, and then lower to return to the starting position.

Related article: Tighten Up Your Torso With 8 Powerful Functional Core Moves

Circuit B:

Good Morning:

How to:

• Stand tall with feet hip-width apart, arms behind your head.
• Hinge at the hips, and slowly bend forward with a flat back, keeping your legs straight and core engaged.
• Stop when the chest is parallel to the floor.
• Return to starting position.

Related article: Can You Get A Six Pack Without Crunches? This Workout Will Strengthen And Tone Your Core Crunch-free

Glute Bridge:

How to:

• Lie faceup with your knees bent, and heels a few inches away from your butt, so that when your arms are at your sides, fingertips can touch your heels.
• Lift your hips, squeeze your glutes, then lower your hips slowly back to the floor.

Related article: Fancy A Challenge? Try These Dynamic Moves & Put Your Abs To The Test

Burpee:

How to:

• There are plenty of variations on burpees, so feel free to try your own if this isn’t the version you prefer.
• Stand with your feet hip-width apart, core and glutes engaged.
• Place hands on the floor and jump feet back to come into a high plank position.
• Bend arms, and drop chest so it touches the floor.
• Don’t think of this as a push-up, it’s more about speed than about shoulder strength.
• Push up to return to a high plank position, jump feet to hands, and explode up, jumping vertically with arms stretched overhead.
• Land lightly on the balls of your feet and immediately repeat.