7-Day Plan
Build glute strength, core control and better movement stability with this focused 7-day plan.
This 7-day plan brings together glute-focused strength, Pilates core work, knee-friendly lower-body training, stretching, balance work and active yoga. The week is built for users who want to train with more intention: not just moving through workouts, but improving control, stability and strength through the hips, legs, core and upper body. The schedule alternates targeted lower-body days with Pilates, stretch and mobility-based sessions so the same muscle groups are not loaded heavily every day. It starts with standing glute and balance work, adds upper-body and core Pilates, then moves into lower-body strength before a full-body stretch day. The second half of the week brings a stronger glutes and hamstrings session, a challenging foam roller core and balance practice, and an active Vinyasa flow to finish with full-body mobility and endurance.
Week 1
0% Complete
10 min · Easy · No Equipment
A short standing Pilates glutes workout from Move with Ana that uses no equipment. The session focuses on lower-body activation through controlled standing movements, making it a practical option when you want a glute-focused routine without getting down on the mat. Why we picked this video Targets the glutes in a short standing format No […]
20 min · Medium · Equipment Required
Build strength in your arms, shoulders, and core with this focused Pilates workout. Through controlled, low-impact movements, you’ll improve upper body endurance, core stability, and posture while developing better overall body control. Why we picked this video Targets often-overlooked upper body muscles Combines arm strengthening with core engagement Helps improve posture and shoulder stability Clear […]
20 min · Medium · Equipment Required
Strengthen your legs, glutes, and the muscles that support your knees with this focused lower-body dumbbell workout. Designed without jumping or high-impact movements, this session builds strength, stability, and muscular endurance through controlled exercises that challenge the entire lower body. Why we picked this video Targets the muscles that help support the knees Excellent lower-body […]
20 min · Easy · Mat Only
This gentle 20-minute stretching session by Katie Austin is designed to help release physical tension, reduce stress, and improve overall mobility. The workout flows smoothly from one stretch to the next, creating a calming experience that feels part stretching routine, part mobility session, and part active recovery workout. Why we picked this video Excellent full-body […]
41 min · Medium · Equipment Required
Build stronger glutes and hamstrings with this lower-body strength workout featuring dumbbells, squats, deadlifts, lunges, and glute-focused exercises. Designed to improve strength, stability, and muscular endurance, this session challenges the entire lower body through controlled, effective movement patterns. Why we picked this video Strong emphasis on glute and hamstring development Includes compound lower-body strength exercises […]
12 min · Hard · Equipment Required
A challenging foam roller Pilates series designed to test core control, balance and full-body stability. By adding an unstable surface, the movements require slower, more controlled effort from the deep core, shoulders, hips and stabilising muscles. Why we picked this video Uses a foam roller to add balance and stability challenge Focuses on controlled Pilates […]
30 min · Medium · Mat Only
Move continuously through a dynamic Vinyasa flow designed to build strength, mobility, balance, and body awareness. With poses linked together through breath and movement, this active yoga practice keeps the body engaged from start to finish while developing both flexibility and endurance. Why we picked this video Continuous flowing movement throughout the practice Builds both […]
Share your progress, ask questions, and support each other.
Plan your journey and stay consistent.
6 videos in this plan
8 videos in this plan
6 videos in this plan
6 videos in this plan
7 videos in this plan
7 videos in this plan
Discover hundreds of curated workout plans built from the best free videos on the web.
Leave a Reply
You must be logged in to post a comment.