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    Core Control

    Core Control

    Calisthenics
    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
    19 mins
    30 Kcal
    Dead Bug

    Dead Bug

    1 sets
    10 reps
    20s rest
    Hollow Hold

    Hollow Hold

    1 sets
    0 reps
    20s rest
    L-sit

    L-sit

    1 sets
    0 reps
    20s rest
    Hip Lift - Low Back Off Floor

    Hip Lift - Low Back Off Floor

    1 sets
    10 reps
    20s rest
    Lying Leg Raise

    Lying Leg Raise

    1 sets
    10 reps
    20s rest
    Jack Plank

    Jack Plank

    1 sets
    0 reps
    20s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    1 sets
    0 reps
    20s rest
    Lateral Side Plank

    Lateral Side Plank

    1 sets
    0 reps
    20s rest
    Leg Raise Hip Lift

    Leg Raise Hip Lift

    1 sets
    8 reps
    20s rest
    45 degree Bycicle Twisting Crunch

    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
    19 mins
    37 Kcal
    Half Wipers (bent leg)

    Half Wipers (bent leg)

    1 sets
    8 reps
    20s rest
    Wipers (straight leg)

    Wipers (straight leg)

    1 sets
    6 reps
    20s rest
    Incline Twisting Sit up

    Incline Twisting Sit up

    1 sets
    10 reps
    20s rest
    Decline Bent Leg Reverse Crunch

    Decline Bent Leg Reverse Crunch

    1 sets
    10 reps
    20s rest
    Lateral Side Plank

    Lateral Side Plank

    1 sets
    0 reps
    20s rest
    L-sit

    L-sit

    1 sets
    0 reps
    20s rest
    Hanging Oblique Knee Raise

    Hanging Oblique Knee Raise

    1 sets
    8 reps
    20s rest
    Crab Twist Toe Touch

    Crab Twist Toe Touch

    1 sets
    10 reps
    20s rest
    Lunge with Twist

    Lunge with Twist

    1 sets
    10 reps
    20s rest
    Hollow Hold

    Hollow Hold

    1 sets
    0 reps
    20s rest

    Day 3 — Hip Flexor Control & Hollow

    Dynamic leg raises and controlled bracing to finish the week.

    Intermediate
    19 mins
    42 Kcal
    Leg Raise Slightly Bent Knee

    Leg Raise Slightly Bent Knee

    1 sets
    10 reps
    20s rest
    Leg Raise Hip Lift with Head up

    Leg Raise Hip Lift with Head up

    1 sets
    10 reps
    20s rest
    Lying Straight Leg Raise

    Lying Straight Leg Raise

    1 sets
    10 reps
    20s rest
    Lying Simultaneous Alternating Straight Leg Raise

    Lying Simultaneous Alternating Straight Leg Raise

    1 sets
    10 reps
    20s rest
    Hanging Leg Hip Raise

    Hanging Leg Hip Raise

    1 sets
    8 reps
    20s rest
    Dead Bug

    Dead Bug

    1 sets
    10 reps
    20s rest
    Jack Plank

    Jack Plank

    1 sets
    0 reps
    20s rest
    Extra Decline Sit up

    Extra Decline Sit up

    1 sets
    10 reps
    20s rest
    Lying Leg Raise

    Lying Leg Raise

    1 sets
    10 reps
    20s rest
    Lateral Side Plank

    Lateral Side Plank

    1 sets
    0 reps
    20s rest
    Back to Calisthenics

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