Abs + Cardio Mix

Foundational core bracing with steady-state intervals to elevate heart rate while protecting joints.

1. Front Plank

   3 sets

   0 reps

   45s rest

2. Dead Bug

   3 sets

   12 reps

   60s rest

3. Side Plank

   3 sets

   0 reps

   45s rest

4. Hollow Hold

   3 sets

   0 reps

   45s rest

5. Skater

   3 sets

   0 reps

   30s rest

6. Butt Kicks

   3 sets

   0 reps

   30s rest

7. Walk (high knees)

   3 sets

   0 reps

   30s rest

Dynamic plank progressions and oblique work to build resilient, rotation-resistant core strength.

1. Front Plank with Arm and Leg Lift

   3 sets

   10 reps

   60s rest

2. Front Plank Toe Tap

   3 sets

   12 reps

   60s rest

3. Side Plank Oblique Crunch

   3 sets

   12 reps

   60s rest

4. Reverse Plank

   3 sets

   0 reps

   45s rest

5. Plank Jack

   3 sets

   0 reps

   30s rest

6. Bear Plank

   3 sets

   0 reps

   45s rest

7. Lying Leg Raise

   3 sets

   12 reps

   60s rest

Progressed holds and dynamic core drills with a cardio finisher for a strong burn.

1. Front Plank

   3 sets

   0 reps

   60s rest

2. Hollow Hold

   3 sets

   0 reps

   60s rest

3. Dead Bug

   3 sets

   14 reps

   60s rest

4. Side Plank Leg Lift

   3 sets

   10 reps

   60s rest

5. Oblique Crunch

   3 sets

   15 reps

   60s rest

6. Plank Jump

   3 sets

   0 reps

   30s rest

7. Skater Hops

   3 sets

   0 reps

   30s rest

8. Walk (high knees)

   3 sets

   0 reps

   30s rest