20-Minute Glutes & Core Workout | Slow, Intentional, No Equipment

This is a slow and controlled glutes and core session designed to help you actually feel the muscles working, not just move through the motions. We start with activation to wake up the right muscles before load, then move through deliberate, no-rush movements that build strength from the inside out. No equipment needed, just you, your body, and your full attention. This style of training is a shift from fast-paced, high-rep workouts. Slowing down means better mind-muscle connection, safer movement patterns, and results that actually last. If your glutes tend to feel "asleep" or your core feels disconnected, this is for you. If you're ready to go deeper than a single workout, here's where to start: 🔗 Join the BIOME App: https://app.jessicamanning.com/ 🔗 Work with me 1:1: https://jessicamanning.com/work-with-me 🔗 Follow along on Instagram:   / jessicarosemanning   I'm a fitness and functional nutrition coach with 25 years of experience, working with men and women in their 40, 50s, 60s and beyond. My approach is about rebuilding from the inside out and helping your habits snowball in the right direction. If this workout helped, subscribe for more rebalancing, intentional training and functional nutrition education.