The Core – Level 1
12-minute bodyweight workout designed to build strength from the inside out. You’ll cycle through 6 core-focused movements, each performed twice for 1 minute, creating a steady rhythm that targets your abs, obliques, and lower back. With no equipment and no rest, this sequence challenges your stability, posture, and control — helping you move better, stand taller, and feel stronger where it matters most.
1 – TGU Side Bends - Left side
Start in a half-kneeling position with one knee on the floor and the opposite foot planted in front. Raise the arm on the same side as the back knee straight overhead, keeping it in line with your ear. From here, slowly bend your torso to the opposite side, reaching your free hand down toward the floor. Pause at your end range, then return to upright. Move with control and keep your gaze forward — this side bend strengthens the obliques, improves shoulder stability, and opens up the hips and spine.
1 – TGU Side Bends - Right side
Start in a half-kneeling position with one knee on the floor and the opposite foot planted in front. Raise the arm on the same side as the back knee straight overhead, keeping it in line with your ear. From here, slowly bend your torso to the opposite side, reaching your free hand down toward the floor. Pause at your end range, then return to upright. Move with control and keep your gaze forward — this side bend strengthens the obliques, improves shoulder stability, and opens up the hips and spine.
4 Alternating back stepping lunges
Step one foot back and lower your body until both knees are bent at roughly 90 degrees. Keep your chest lifted, core braced, and front knee stacked over the ankle. Push through your front heel to return to standing. Keep the movement smooth and controlled—avoid leaning forward or letting the front knee collapse in. Adjust depth and tempo to match your ability.
3 Bridge roll downs
Lie on your back with knees bent, feet flat, and arms by your sides. Press through your heels to slowly peel your spine off the floor one vertebra at a time until your hips are lifted. At the top, squeeze your glutes, then roll back down with control—think of melting your spine into the floor segment by segment. Keep your breath steady and core engaged throughout. Move slowly to feel each part of your back release.
5 Push up with hand lift
Start in a strong plank position—body in a straight line, core engaged, and hands under shoulders. Lower your chest to the floor with control. At the bottom, briefly lift both hands off the ground, keeping your torso steady. Place hands back down and push up to the start. Focus on tension through your core and glutes to avoid sagging or arching. Adjust hand width or tempo to suit your level.
6 Back raise
Lie face down with arms by your sides or fingertips lightly behind your ears. Engage your glutes and lift your chest slightly off the ground, keeping your neck long and eyes down. Pause at the top, then lower with control. Focus on squeezing your shoulder blades and using your lower back, not pushing through your hands or feet. Keep the movement small and steady—less is more here.