Strength · 14 min

Core

Fifteen minutes of anti-extension, anti-rotation and side work.

• 14 minutes
• Regular
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You train your trunk the way it works in life: holding still against movement rather than doing endless crunches. Two rounds cover the front, sides and back of your core, then a short finisher adds rotation. Keep your lower back quiet and breathe through every hold.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Cat-Cow40 s
   • Bird Dog8 reps
   • March in Place40 s

2. Core circuit2 rounds

   Z4 Work
   • Dead Bug8 to 12 reps
   • Forearm Plank30 s
   • Side Plank20 s each side
   • Reverse Crunch10 to 15 reps
   • Superman8 to 12 reps

3. Rotation

   Z4 Work
   • Plank Shoulder Tap10 to 16 reps
   • Russian Twist10 to 16 reps · Feet down is fine
   • Hollow Hold20 s

4. Cool down

   Z1 Recover
   • Cobra30 s
   • Child's Pose45 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.