Abs & Glutes — Workout 9

The primary targets are glutes, quads, core, with secondary activation through outer thighs, hips, spine. Linda Chambers programs 15 exercises across 25 minutes — standout moves include Banded Clamshells (outer_thighs, glutes). Side Plank Clamshells and Pulses (core, glutes). Hip Press Clamshell Combo (glutes, core). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. If you're specifically looking for core strengthening exercises, this session covers that ground. If you're looking for booty toning workout, this session delivers. Using a resistance band for glutes exercises adds progressive overload without the joint stress of heavy weights.

You'll need band, dumbbells. Don't have everything? Swap in towel, light dumbbells, water bottles, canned goods. Linda Chambers shows exactly when to grab each piece so you're not scrambling mid-circuit.

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: Reach arms out in front or over head for more length; Body weight only if no band available. If you're newer, try the beginner sessions in this series first and come back.

About 25 minutes, start to finish. That includes 4 warm-up movements and a proper cool-down. Linda Chambers doesn't skip either end, which matters more than people think. 15 exercises total. It doubles as solid arm toning exercises programming.

Linda Chambers provides modifications throughout. Examples: Reach arms out in front or over head for more length; Body weight only if no band available; Keep hips on the ground for a lower intensity option; Hand in front for balance; Body weight only; Keep toes down on the floor for balance; Toe taps instead of full extension; Hold head for neck support. 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 Yili Zheng; Xiaofeng Wang; Binglin Chen; Wei Gu; Xin Wang (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 glutes strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Linda Chambers programs glutes-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.

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.