Why it works<\/h2>\n\n\n\n
This workout is designed to get multiple muscles working at once so you can train the whole body. Along with mixing a high-intensity level with isolated movements, it incorporates some core exercises to increase your heartrate and it keep it at a fat-burning zone. Because the five basic moves are repeated, you can adjust the length of the workout to fit your needs and perform just about anywhere.<\/p>\n\n\n\n
The Core on the Go workout<\/h2>\n\n\n\n![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--lGGjbNhX--\/c_auto,g_auto,w_600,h_320\/v1\/2405e908\/glutebridges-min.webp?_a=BAAAV6Bs\")
<\/figure>
\n1. Glute bridge<\/h3>\n\n\n\nLying flat on a mat or the floor with your knees bent and feet flat, lift your hips into the air. Squeeze your glutes and keep a straight line through your knees, hips and shoulders<\/a>.<\/p>\n\n\n\nThe goal:<\/strong> Hold for 30 seconds.<\/p>\n\n\n\n![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--zqDKANnj--\/c_auto,g_auto,w_600,h_518\/v1\/2405e908\/single-leg-gb-min.webp?_a=BAAAV6Bs\")
<\/figure>
\n2. Single leg glute bridge<\/h3>\n\n\n\nFrom the glute bridge position, lift your right leg in the air, isolating the glute. (Your left foot should still be flat.) Keep your body in a straight line from your shoulders to your foot in the air. Return to the glute bridge position and repeat sequence with the other leg.<\/p>\n\n\n\n
The goal:<\/strong> Hold each leg in the air for 30 seconds.<\/p>\n\n\n\n![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--uEfgt7-H--\/c_auto,g_auto,w_600,h_320\/v1\/2405e908\/bicyclecrunches-min.webp?_a=BAAAV6Bs\")
<\/figure>
\n3. Bicycle crunches<\/h3>\n\n\n\nLying with your back flat and your hands behind your head, lift your chest slightly (but don\u2019t strain your neck) and start to bring your left knee up. Twisting slightly, touch your right elbow to your left knee, and then extend your left leg and repeat the movement with the other elbow and leg. Continually alternate sides.<\/p>\n\n\n\n
The goal:<\/strong> Do the movement for 30 seconds.<\/p>\n\n\n\n![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--IF8tyBsp--\/c_auto,g_auto,w_600,h_370\/v1\/2405e908\/russiantwists-min.webp?_a=BAAAV6Bs\")
<\/figure>
\n4. Russian twist<\/h3>\n\n\n\nSitting on the floor, lift your feet slightly off the ground and engage your core by leaning back about 45 degrees. Hold your hands together in front of you and rotate your upper body from side to side using smooth, controlled motions.<\/p>\n\n\n\n
The goal:<\/strong> Do the movement for 30 seconds.<\/p>\n\n\n\n![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--MZy-fLj9--\/c_auto,g_auto,w_600,h_481\/v1\/2405e908\/squatpulses-min.webp?_a=BAAAV6Bs\")
<\/figure>
\n5. Squat pulse<\/h3>\n\n\n\nStand with your feet slightly wider than your shoulders. Get into squat position and then continually raise and lower your butt about 6 inches. It\u2019s going to burn, but you want constant movement. Feel those quads and glutes working as you pulse!<\/p>\n\n\n\n
The goal:<\/strong> Do this for 30 seconds, and then rest for 30 seconds.<\/p>\n\n\n\nOverall, you\u2019ll repeat this entire sequence of moves four more times. Here\u2019s the complete sequence.<\/p>\n\n\n\n
Round 1<\/p>\n\n\n\n
0:30 Glute bridge<\/p>\n\n\n\n
1:00 Single leg glute bridge left<\/p>\n\n\n\n
1:30 Single leg glute bridge right<\/p>\n\n\n\n
2:00 Bicycle crunches<\/p>\n\n\n\n
2:30 Russian twist<\/p>\n\n\n\n
3:00 Squat pulse<\/p>\n\n\n\n
3:30 Rest<\/p>\n\n\n\n
<\/p>\n\n\n\n
Round 2<\/p>\n\n\n\n
4:00 Glute bridge<\/p>\n\n\n\n
4:30 Single leg glute bridge left<\/p>\n\n\n\n
5:00 Single leg glute bridge right<\/p>\n\n\n\n
5:30 Bicycle crunches<\/p>\n\n\n\n
6:00 Russian twist<\/p>\n\n\n\n
6:30 Squat pulse<\/p>\n\n\n\n
7:00 Rest<\/p>\n\n\n\n
<\/p>\n\n\n\n
Round 3<\/p>\n\n\n\n
7:30 Glute bridge<\/p>\n\n\n\n
8:00 Single leg glute bridge left<\/p>\n\n\n\n
8:30 Single leg glute bridge right<\/p>\n\n\n\n
9:00 Bicycle crunches<\/p>\n\n\n\n
9:30 Russian twist<\/p>\n\n\n\n
10:00 Squat pulse<\/p>\n\n\n\n
10:30 Rest<\/p>\n\n\n\n
<\/p>\n\n\n\n
Round 4<\/p>\n\n\n\n
11:00 Glute bridge<\/p>\n\n\n\n
11:30 Single leg glute bridge left<\/p>\n\n\n\n
12:00 Single leg glute bridge right<\/p>\n\n\n\n
12:30 Bicycle crunches<\/p>\n\n\n\n
13:00 Russian twist<\/p>\n\n\n\n
13:30 Squat pulse<\/p>\n\n\n\n
14:00 Rest<\/p>\n\n\n\n
<\/p>\n\n\n\n
Round 5<\/p>\n\n\n\n
14:30 Glute bridge<\/p>\n\n\n\n
15:00 Single leg glute bridge left<\/p>\n\n\n\n
15:30 Single leg glute bridge right<\/p>\n\n\n\n
16:00 Bicycle crunches<\/p>\n\n\n\n
16:30 Russian twist<\/p>\n\n\n\n
17:00 Squat pulse<\/p>\n\n\n\n
17:30 End of workout. Congratulations!<\/p>\n\n\n\n
<\/h3>\n\n\n\nGet more fitness and nutrition advice on our blog:<\/h3>\n\n\n\n5 Ingredient Substitutes to Make Your Holiday Meals Healthier<\/a><\/h3>\n\n\n\n3 HIIT Workouts. 3 Levels. Maximum Burn.<\/a><\/h3>\n\n\n\nHow Exercise Tamed Her Anxiety<\/a><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Whether you are traveling for work or going on vacation, exercising while you\u2019re on the road might not be your top priority, but we\u2019ve created the perfect travel workout for you that can be done without going to the gym or using any equipment. This full-body workout is great for your glutes, abs and legs. […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6216,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Workout anywhere in less than 20 minutes.","footnotes":""},"categories":[3],"tags":[134,135,130,136,137,121,138],"class_list":["post-3114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-ab-workouts","tag-app","tag-bodyweight-workout","tag-burn-fat","tag-core","tag-full-body-workouts","tag-glute-workout"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3114","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3114"}],"version-history":[{"count":14,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3114\/revisions"}],"predecessor-version":[{"id":10121,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3114\/revisions\/10121"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6216"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n1. Glute bridge<\/h3>\n\n\n\n
Lying flat on a mat or the floor with your knees bent and feet flat, lift your hips into the air. Squeeze your glutes and keep a straight line through your knees, hips and shoulders<\/a>.<\/p>\n\n\n\n The goal:<\/strong> Hold for 30 seconds.<\/p>\n\n\n\n From the glute bridge position, lift your right leg in the air, isolating the glute. (Your left foot should still be flat.) Keep your body in a straight line from your shoulders to your foot in the air. Return to the glute bridge position and repeat sequence with the other leg.<\/p>\n\n\n\n The goal:<\/strong> Hold each leg in the air for 30 seconds.<\/p>\n\n\n\n Lying with your back flat and your hands behind your head, lift your chest slightly (but don\u2019t strain your neck) and start to bring your left knee up. Twisting slightly, touch your right elbow to your left knee, and then extend your left leg and repeat the movement with the other elbow and leg. Continually alternate sides.<\/p>\n\n\n\n The goal:<\/strong> Do the movement for 30 seconds.<\/p>\n\n\n\n Sitting on the floor, lift your feet slightly off the ground and engage your core by leaning back about 45 degrees. Hold your hands together in front of you and rotate your upper body from side to side using smooth, controlled motions.<\/p>\n\n\n\n The goal:<\/strong> Do the movement for 30 seconds.<\/p>\n\n\n\n Stand with your feet slightly wider than your shoulders. Get into squat position and then continually raise and lower your butt about 6 inches. It\u2019s going to burn, but you want constant movement. Feel those quads and glutes working as you pulse!<\/p>\n\n\n\n The goal:<\/strong> Do this for 30 seconds, and then rest for 30 seconds.<\/p>\n\n\n\n Overall, you\u2019ll repeat this entire sequence of moves four more times. Here\u2019s the complete sequence.<\/p>\n\n\n\n Round 1<\/p>\n\n\n\n 0:30 Glute bridge<\/p>\n\n\n\n 1:00 Single leg glute bridge left<\/p>\n\n\n\n 1:30 Single leg glute bridge right<\/p>\n\n\n\n 2:00 Bicycle crunches<\/p>\n\n\n\n 2:30 Russian twist<\/p>\n\n\n\n 3:00 Squat pulse<\/p>\n\n\n\n 3:30 Rest<\/p>\n\n\n\n <\/p>\n\n\n\n Round 2<\/p>\n\n\n\n 4:00 Glute bridge<\/p>\n\n\n\n 4:30 Single leg glute bridge left<\/p>\n\n\n\n 5:00 Single leg glute bridge right<\/p>\n\n\n\n 5:30 Bicycle crunches<\/p>\n\n\n\n 6:00 Russian twist<\/p>\n\n\n\n 6:30 Squat pulse<\/p>\n\n\n\n 7:00 Rest<\/p>\n\n\n\n <\/p>\n\n\n\n Round 3<\/p>\n\n\n\n 7:30 Glute bridge<\/p>\n\n\n\n 8:00 Single leg glute bridge left<\/p>\n\n\n\n 8:30 Single leg glute bridge right<\/p>\n\n\n\n 9:00 Bicycle crunches<\/p>\n\n\n\n 9:30 Russian twist<\/p>\n\n\n\n 10:00 Squat pulse<\/p>\n\n\n\n 10:30 Rest<\/p>\n\n\n\n <\/p>\n\n\n\n Round 4<\/p>\n\n\n\n 11:00 Glute bridge<\/p>\n\n\n\n 11:30 Single leg glute bridge left<\/p>\n\n\n\n 12:00 Single leg glute bridge right<\/p>\n\n\n\n 12:30 Bicycle crunches<\/p>\n\n\n\n 13:00 Russian twist<\/p>\n\n\n\n 13:30 Squat pulse<\/p>\n\n\n\n 14:00 Rest<\/p>\n\n\n\n <\/p>\n\n\n\n Round 5<\/p>\n\n\n\n 14:30 Glute bridge<\/p>\n\n\n\n 15:00 Single leg glute bridge left<\/p>\n\n\n\n 15:30 Single leg glute bridge right<\/p>\n\n\n\n 16:00 Bicycle crunches<\/p>\n\n\n\n 16:30 Russian twist<\/p>\n\n\n\n 17:00 Squat pulse<\/p>\n\n\n\n 17:30 End of workout. Congratulations!<\/p>\n\n\n\n <p>Whether you are traveling for work or going on vacation, exercising while you\u2019re on the road might not be your top priority, but we\u2019ve created the perfect travel workout for you that can be done without going to the gym or using any equipment. This full-body workout is great for your glutes, abs and legs. […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6216,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Workout anywhere in less than 20 minutes.","footnotes":""},"categories":[3],"tags":[134,135,130,136,137,121,138],"class_list":["post-3114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-ab-workouts","tag-app","tag-bodyweight-workout","tag-burn-fat","tag-core","tag-full-body-workouts","tag-glute-workout"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3114","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3114"}],"version-history":[{"count":14,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3114\/revisions"}],"predecessor-version":[{"id":10121,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3114\/revisions\/10121"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6216"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<\/figure>
\n2. Single leg glute bridge<\/h3>\n\n\n\n<\/figure>
\n3. Bicycle crunches<\/h3>\n\n\n\n<\/figure>
\n4. Russian twist<\/h3>\n\n\n\n<\/figure>
\n5. Squat pulse<\/h3>\n\n\n\n<\/h3>\n\n\n\n
Get more fitness and nutrition advice on our blog:<\/h3>\n\n\n\n
5 Ingredient Substitutes to Make Your Holiday Meals Healthier<\/a><\/h3>\n\n\n\n
3 HIIT Workouts. 3 Levels. Maximum Burn.<\/a><\/h3>\n\n\n\n
How Exercise Tamed Her Anxiety<\/a><\/h3>\n","protected":false},"excerpt":{"rendered":"