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25-min Advanced Core

You'll fire up every layer of your core — front, sides, and deep stabilizers — in 25 focused minutes. Expect to feel strong, controlled, and seriously worked by the final hold.

Workout Breakdown

Warm-Up

Cat-Cow

1 set × 30s

Inchworm

1 set × 5 reps

Hip Circle

1 set × 30s

Activation

Bird Dog

2 sets × 10 reps, 10 reps

Dead Bug

2 sets × 8 reps, 8 reps

Bodyline Stability Drill

1 set × 30s

Main

Superset

3 circuits

Anti-Extension Progression

Progressive exercise

Anti-Rotation Progression

Progressive exercise

L-sit Progression

Progressive exercise

Superset

3 circuits

Bicycle Crunch

1 set × 20 reps

Leg Raise

1 set × 12 reps

Russian Twist

1 set × 16 reps

Holds

Hollow Body Hold

1 set × 45s

Side Plank

1 set × 30s

Cool-Down

Child's Pose

1 set × 30s

Seated Forward Fold

1 set × 30s

Spinal Twist

1 set × 30s