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Core Workout

Find Your Centre

Slow the session down and tune into your trunk. Breathing, holds, and controlled movement make these twenty minutes a useful foundation.

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Athlete stretching beside the water at sunset
CoreSWEATSQUAD
Duration
20 min
Difficulty
Beginner

Equipment

  • Mat
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Exercises

  • 01

    Dead Bug

    3 x 10 / side

  • 02

    Front Plank

    3 x 30s

  • 03

    Side Plank

    3 x 20s / side

  • 04

    Bird Dog

    3 x 10 / side

  • 05

    Hollow Hold

    3 x 20s

How to run it

  1. 01

    Breathe out through every effort and keep the ribs stacked over the pelvis.

  2. 02

    If the plank or hollow hold shakes, shorten the time rather than sag the back.

  3. 03

    Move slowly on the dead bug and bird dog — the point is control, not reps.

  4. 04

    Rest 45 seconds between sets and keep the whole session under twenty minutes.

  5. 05

    Finish with two minutes of slow breathing on your back, knees supported.

More Core

Athlete stretching beside the water at sunset
CoreSWEATSQUAD
Core25 min

Stay Steady

Practise resisting a pull, balancing a carry, and controlling rotation. A focused trunk session that rewards attention more than heavier weights.

IntermediateView Workout

Run every session with a coach watching

These workouts are the warm-up for the real project. Membership unlocks the full library and the people who keep you honest.

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