Every 90 Seconds: Strength Meets Core is a workout designed to challenge your lower body strength while keeping your core fired up between sets. You’ll hit 10 total rounds of heavy front squats—performed every 90 seconds—paired with targeted core and glute movements between each set. This combo keeps your heart rate up and your body moving, making it the perfect blend of power and endurance. Grab your barbell, pick a weight between 75–85% of your 1-rep max, and let’s get to work.Find all of our minimal equipment workouts here.

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Workout Description

Prior to lifting, complete a general 5 to 10 minute warm up of jogging, rowing, biking, or jump rope followed by dynamic stretches to get your blood flowing. Next do a few mobility activation exercises like: 10 air squats, 10 glute bridges, 10 banded lateral walks (each way). Next grab your barbell and begin a progression that builds you up to that 75% to 85% of your 1RM (your working weight) front squat. Start with 5 to 10 reps with an empty barbell, then 5 reps at about 40%, 3 reps at 55%, 2 reps at 65%. Now you’re ready to begin! Set a timer for 10 rounds of 90 second intervals. At the start of the timer complete your first set of 3 front squats. Immediately after your squats complete 10 walking lunges. Then rest the remainder of the 90 second period. At the start of the next round complete 3 front squats, then complete a 30 second plank. Rest with remaining time. At the start of the next round, complete 3 front squats and then complete 10 glute bridges with 25 pound dumbbell. Rest with remaining time. Then complete another round of 3 squats, followed by another 30 second plank. Rest in the remaining time. this time followed by 10 Bulgarian split squats. Continue to keep this sequence with the squats. For Round 5 complete 10 weighted sit ups with a 25 pound dumbbell. Repeat this entire sequence for rounds 6 through 10.

Equipment Needed

• Dumbbells
• Barbell and weights for back squats

Modification Options

Beginner and Advanced: Be sure to pick a weight on the squats and weighted dumbbell movements that allows you to maintain good form while still pushing yourself.

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