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Core & Back Builder

Strengthen your entire core and back with this targeted session — you'll build a solid, stable foundation and stand taller by the end. Expect a satisfying burn through your abs, lower back, and upper back!

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Workout Breakdown

Warm-Up

Cat-Cow

1 set × 60s

Bird Dog

2 sets × 8 reps, 8 reps

Hip Circle

1 set × 10 reps

Dead Bug

2 sets × 8 reps, 8 reps

Main Workout

3 circuits

Row (Bent-Over) - Dumbbell

1 set × 12 reps

Renegade Row

1 set × 8 reps

3 circuits

Deadlift (Romanian) - Dumbbell

1 set × 12 reps

Superman Hold

1 set × 30s

3 circuits

Plank

1 set × 40s

Flyes (Reverse) - Dumbbell

1 set × 12 reps

3 circuits

Russian Twist (Weighted)

1 set × 16 reps

Side Plank

1 set × 30s

Pullover (Bent-Arm) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

Child's Pose

1 set × 45s

Seated Forward Fold

1 set × 40s

Lying Spinal Twist

1 set × 30s

Cobra Stretch

1 set × 40s