This workout combines several hip isolation movements to strengthen and stabilize the glutes, core, and hips with a heart-pumping cardio movement to get your engine revving.
The isometric holds in this circuit put your pelvis in proper (neutral) position and then challenge hip and core stability from different directions, adds Speer. Unilateral exercises like the bridges in this workout allow you to strengthen each side individually and work on imbalances.
The starter drill acts like an exclamation point at the end of the circuit, by increasing your heart rate and making you sweat so you can unveil that 6-pack you've been working on.
For more workouts like this, check out New Rules of Muscle
Directions : Perform the exercises below in the order listed:
1a. Single-leg bridge march
1b. Single-leg iso bridge and abduction
1c. Reverse plank with single-leg knee drive
1d. Starter drill
Perform each move on one side for 30 seconds of work, 15 seconds of rest. Continue to do the same with the other side. Rest for 30 seconds. That's one round. Repeat 5 times.