Abs & Glutes — Workout 4

The primary targets are core, glutes, shoulders, with secondary activation through quads, spine, arms. Linda Chambers programs 12 exercises across 30 minutes — standout moves include Bird-Dog Variation with Elbow-to-Knee Pulls (core, glutes). High Lunge with Hinge Pulses (glutes, quads). Plank Pullbacks with Hip Drops (core, shoulders). According to Michelle Briehler, compound movements like these build functional strength that translates directly to daily life. It works well as a arm toning exercises session. The core strengthening exercises in this session build deep stability that supports everything from your posture to your pelvic floor.

You'll need mat. Don't have everything? Swap in thick towel, carpet. Linda Chambers shows exactly when to grab each piece so you're not scrambling mid-circuit. Many women use this as their primary resistance band for glutes exercises routine.

This one's intermediate level. Linda Chambers assumes basic movement competence — you should be comfortable with foundational patterns like squats and hinges. That said, Linda Chambers does show modifications: Shoulder taps on knees or toes; Hand can come down to the ground if pulses are too much. If you're newer, try the beginner sessions in this series first and come back.

About 30 minutes, start to finish. Includes a warm-up section. Linda Chambers builds you into the work instead of throwing you in cold. 12 exercises total.

Linda Chambers provides modifications throughout. Examples: Shoulder taps on knees or toes; Hand can come down to the ground if pulses are too much; Come down onto the forearm for side pulses if needed; Rest head in fingertips if neck feels strained. The point isn't to suffer through a move you can't do with good form. Linda Chambers's philosophy is clear: own the movement at your level first. Your body will tell you when it's ready for the next progression.

This session has direct relevance for women dealing with unexplained weight gain, dating after 40. The combination of exercises Linda Chambers chose targets not just aesthetics but functional health markers — bone density, insulin sensitivity, cortisol regulation. A study by Various authors (2019) found that this type of training produces measurable improvements in these areas. The intermediate-level programming means these benefits are accessible without risking injury.

Two to three times per week with at least one rest day between sessions. Your muscles need 48-72 hours to repair and grow stronger after resistance work. Linda Chambers designed Abs & Glutes as a progressive series, so doing the workouts in order gives your body time to adapt. If you're sore for more than two days, that's your body saying slow down, not push harder.

Because core strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Linda Chambers programs core-focused work into this session because it's the area most women lose strength in first during their 30s and 40s. The exercises here aren't random — they build on each other. Research by Superior University highlights the importance of core training for long-term functional independence in women.

A meal or snack with both protein and carbohydrates within 90 minutes of finishing. Something like Greek yogurt with berries, or eggs with whole-grain toast. The protein supports muscle repair, the carbs replenish glycogen. Don't overthink it. Don't skip it either. Your muscles need raw materials to rebuild stronger, and this intermediate-level session asks real effort from your body.