Booty & Core in 4 Guide
This program is a blend of strength training, cardio and Pilates.
A workout by Stef Williams
Level up your fitness with the ultimate hybrid program on the best fitness app for women
If you're ready to feel strong, confident, and powerful in your body, it’s time to turn up the heat with the Booty & Core Challenge on WeGLOW. Inspired by Stef’s own prep for Miami Swim Week, this 4-week hybrid training program is designed to help you feel your absolute best in the lead-up to any event—or just because you want to show up strong for yourself.
This is your go-to challenge when you're craving movement that feels as empowering as it is effective. With a signature blend of strength training, cardio and Pilates, this challenge is built to ignite your glutes, fire up your core, and support your total-body wellbeing from the inside out.
A spicy 4-week plan that transforms the way you move
The Booty & Core Challenge kicks off with powerful, high-impact workouts that leave you feeling the burn in all the right places. In the early weeks, you’ll dial in on strength and cardio to build fire, energy and endurance. These workouts are intense, sweaty and super satisfying, targeting your glutes and abs while building full-body strength and stamina.
As the program progresses, Stef guides you into lower-impact sessions that focus on mobility, control and reducing inflammation. This intentional transition from high-intensity to low-impact movement is designed to help you feel more balanced, energised and visibly refreshed by the end of the four weeks.
Abs workouts that work for strength, stability and confidence
There’s a reason core work is a major focus in this challenge. Abs workouts for women aren’t just about aesthetics. Strengthening your core helps improve posture, reduce back pain, and support every single movement you make in everyday life. Whether you're lifting weights, flowing through Pilates or picking up groceries, a strong core keeps you grounded and powerful.
Pilates in particular plays a huge role here. The mix of breath, control and resistance makes it one of the most effective and sustainable ways to target your core. This challenge is filled with spicy, low-impact core sessions that engage deep abdominal muscles and leave you feeling sculpted and stable.
Why hybrid workouts for women just hit different
There’s a reason hybrid training is the go-to style for so many women in the WeGLOW community. Combining strength training, cardio and Pilates gives you the best of all worlds in one plan. Strength workouts help you build muscle and boost metabolism. Cardio sessions raise your heart rate, improve endurance and bring the sweat. Pilates brings balance, mobility and control, while helping reduce inflammation and improving flexibility.
Together, they create a training experience that doesn’t just challenge your body—it nourishes your overall wellbeing. It keeps your workouts dynamic and energising, so you stay motivated from week one to week four. You’ll finish this challenge feeling stronger, more connected and proud of what your body can do.
Join the WeGLOW team and glow into your next chapter
Whether you’ve got a big event coming up or you just want to feel amazing in your skin, the Booty & Core Challenge is the perfect way to reconnect with your fitness, your power and your goals. This is more than just a workout plan. It’s a mindset shift. A sweaty, spicy, glute-burning journey with the WeGLOW team by your side the whole way.
Train with Stef through gym or home-friendly workouts, lean into our anti-inflammatory recipes to support your recovery and finish each week feeling revitalised and strong. Every session is available on WeGLOW, the leading fitness app for women, and designed to fit into your lifestyle with flexibility, variety and real results.
Let’s get glowing, team. Your next chapter starts now.
FAQ's
What is the best strength training app for women?
The best strength training app for women combines progressive overload with programming that respects how women build strength. WeGLOW offers structured strength programmes designed by female coaches, with clear week-by-week progression, form guidance, and routines for both gym and home. It's suited to complete beginners learning the basics through to experienced lifters wanting structured progression, without the intimidation factor of typical lifting apps.
Is there a good strength training app for women over 50?
Yes. Women over 50 benefit enormously from strength training for bone density, muscle retention, and metabolic health, but need programming that accounts for joints, recovery, and starting points. WeGLOW includes strength programmes appropriate for women over 50, with lower-impact options, sensible progression, and trainers who understand training in midlife and beyond. The focus is on building strength safely and consistently rather than pushing maximal intensity.
What are the best workout apps for women who train at home?
The best home workout apps for women offer follow-along sessions that need little or no equipment, with options for different fitness levels and time constraints. WeGLOW provides guided workouts you can do at home. Strength, mobility, and conditioning led by expert trainers, so you get studio-quality coaching without a gym membership. Sessions range from quick routines to full programmes, making it easy to stay consistent around a busy schedule.
What is the best fitness app for women?
The best fitness app for women is one built specifically around female physiology, goals, and training needs rather than a scaled-down version of a generic app. WeGLOW is designed for women at every stage, combining structured strength training, guided workouts led by expert female trainers, and programmes that adapt to your level - whether you're starting out or training around hormonal cycles, pregnancy, or menopause. Unlike one-size-fits-all apps, it focuses on sustainable progress and training that actually fits a woman's life.
