Calisthenics Core Workout: 3 Day Plan

Intermediate

3 routines

10-minute calisthenics core circuits focusing on anti-extension, anti-rotation, and hip flexor control with minimal rest.

Routines

Day 1 — Anti-Extension Focus

Quick circuit emphasizing hollow body control and anterior core stability.

Intermediate

17 mins

40 Kcal

Dead Bug

Hollow Hold

L-sit

Hip Lift - Low Back Off Floor

Lying Leg Raise

Jack Plank

Lateral Side Plank (bent leg)

Lateral Side Plank

Leg Raise Hip Lift

45 degree Bycicle Twisting Crunch

1 sets

8 reps

20s rest

Day 2 — Anti-Rotation & Obliques

Rotational control and lateral stability with short rests.

Intermediate

18 mins

43 Kcal

Half Wipers (bent leg)

1 sets

8 reps

20s rest

Wipers (straight leg)

1 sets

6 reps

20s rest

Incline Twisting Sit up

1 sets

10 reps

20s rest

Decline Bent Leg Reverse Crunch

Lateral Side Plank

L-sit

Hanging Oblique Knee Raise

Crab Twist Toe Touch

Lunge with Twist

Hollow Hold

Day 3 — Hip Flexor Control & Hollow

Dynamic leg raises and controlled bracing to finish the week.

Intermediate

18 mins

46 Kcal

Leg Raise Slightly Bent Knee

1 sets

10 reps

20s rest

Leg Raise Hip Lift with Head up

1 sets

10 reps

20s rest

Lying Straight Leg Raise

1 sets

10 reps

20s rest

Lying Simultaneous Alternating Straight Leg Raise

1 sets

10 reps

20s rest

Hanging Leg Hip Raise

Dead Bug

Jack Plank

Extra Decline Sit up

Lying Leg Raise

Lateral Side Plank

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