If you're looking for a quick but effective workout that targets your core and glutes without requiring a ton of equipment, this 30-minute session led by PS Fit instructor Natalie White is the perfect fit. Designed to be accessible for all fitness levels, this class keeps things fun and engaging while ensuring you feel the burn where it counts. Whether you're a beginner or a seasoned fitness enthusiast, White’s approachable coaching style and the option to modify exercises make this a workout you’ll want to revisit again and again.
Warm-Up: Setting the Tone
White kicks things off with a dynamic warm-up that gradually eases you into the session. Starting with upper-body movements to loosen the shoulders and arms, she then transitions into bodyweight squats to activate the lower body. The warm-up isn’t just about getting the blood flowing—it’s also a chance to mentally prepare for the workout ahead. By the time you’re done, you’ll feel limber and ready to tackle the main set.
Squat Variations: Building Lower-Body Strength
The first strength-focused segment introduces suitcase squats, where White playfully cues you to imagine setting down a heavy suitcase after a vacation. This mental imagery not only makes the movement more engaging but also helps with form—keeping your chest lifted and core engaged. From there, she shifts into sumo squats, widening the stance to target the inner thighs and glutes even more. Fujita, demonstrating the bodyweight version, adds a lighthearted touch by joking about the imaginary suitcase getting heavier, keeping the mood upbeat.
Standing Core Work: Dance-Inspired Moves
Next up is a standing ab sequence that incorporates side bends with a dance-like flair. White, a dancer herself, encourages you to think of the movement as if you’re backing up Beyoncé—because who doesn’t want to channel that energy? This segment proves that core work doesn’t have to mean endless crunches on the floor. By keeping you upright, it also helps improve balance and coordination while still delivering a solid burn.
Slider Series: Adding a Challenge
Things get even more interesting when White introduces sliders (or socks/magazines if you don’t have them). The reverse lunges with sliders add an extra stability challenge, forcing your core and glutes to work overtime. If you’re using a dumbbell, holding it at chest level increases the intensity, but White reassures that bodyweight alone is just as effective. The mountain climber variation with sliders takes the classic move up a notch, making it a killer core and cardio combo.
Glute-Focused Finisher: Fire Hydrants & Kickbacks
To really zero in on the glutes, White transitions to the floor for fire hydrants and kickbacks. These movements might look simple, but when done with control, they light up the entire posterior chain. The key here is mind-muscle connection—focusing on squeezing the glutes rather than rushing through the reps. Fujita’s demonstrations of the bodyweight options ensure that everyone can follow along, regardless of fitness level.
Cool Down: Stretching It Out
No workout is complete without a proper cooldown, and White wraps things up with stretches that target the hips, hamstrings, and glutes. The figure-four stretch is a fan favorite for opening up tight hips, while the forward fold helps release tension in the lower back. White’s reminder that modifications are always welcome—whether reaching for the shin or knee instead of the foot—reinforces the inclusive vibe of the entire session.
By the end of this 30-minute class, you’ll have worked up a sweat, strengthened your core and glutes, and maybe even cracked a smile along the way. The combination of White’s expert coaching, Fujita’s modifications, and the overall fun atmosphere makes this a workout worth repeating. And if you’re hooked, don’t forget to check out POPSUGAR Fitness on YouTube for even more routines to keep your fitness journey fresh and exciting.
