The Core – Level 1
A 15-minute circuit to build strength from the inside out. You’ll move through 6 core-focused exercises, working for 40 seconds on each before taking a 60-second rest at the end of the round. Complete 3 rounds for a steady, challenging rhythm that targets your abs, obliques, and lower back. With no equipment, this sequence pushes your stability, posture, and control — helping you move better, stand taller, and feel stronger where it matters most.
1a. Crunches – 3 x 40 sec
• Lie on your back with knees bent, feet flat
• Curl your shoulders up, keeping your lower back pressed into the floor
• Lower with control and repeat
1b. TGU Side Bends – 3 x 40 sec (20 sec each side)
• From a half-kneeling position, raise one arm overhead
• Lean to the opposite side, reaching your free hand toward the floor
• Switch sides halfway through the time
1c. Press Up Hold – 3 x 40 sec
• Hold a press-up position with hands under shoulders
• Keep a straight line from head to heels
• Brace your core and maintain position without sagging
1d. Russian Twist (Feet on Floor) – 3 x 40 sec
• Sit back to a 45-degree angle, feet planted
• Twist your torso to one side, then the other
• Keep your core braced throughout
1e. Back Raises (Arms by Sides) – 3 x 40 sec
• Lie face down with arms by your sides, palms up
• Lift your chest off the floor, squeezing your shoulder blades together
• Lower with control
1f. Bridge Roll Downs –3 x 40 sec
• Lie on your back, knees bent, feet flat
• Lift your hips into a bridge, then slowly lower your spine one vertebra at a time
• Keep your core engaged throughout