Daily 10-Minute Core

Gentle anterior core and stability circuit. Move steadily with short rests.

1. Dead Bug

   1 sets

   12 reps

   15s rest

2. Bird Dog

   1 sets

   12 reps

   15s rest

3. Kneeling Plank

   1 sets

   0 reps

   15s rest

4. Side Plank (beginner)

   1 sets

   0 reps

   15s rest

5. Oblique Crunch

   1 sets

   12 reps

   15s rest

6. Lying Leg Raise

   1 sets

   10 reps

   15s rest

7. Reverse Crunch

   1 sets

   10 reps

   15s rest

8. Alternate Heel Touchers

   1 sets

   16 reps

   15s rest

9. Russian Twist

   1 sets

   16 reps

   15s rest

Rotational core emphasis with stability finish. Keep transitions brisk.

1. Side Crunch

   1 sets

   12 reps

   15s rest

2. Lateral Side Plank (bent leg)

   1 sets

   0 reps

   15s rest

3. Front Plank

   1 sets

   0 reps

   15s rest

4. Crunch (arms on chest)

   1 sets

   12 reps

   15s rest

5. Hip Lift - Low Back Off Floor

   1 sets

   12 reps

   15s rest

6. Knee Touch Crunch

   1 sets

   12 reps

   15s rest

7. Crunch Single Leg Lift

   1 sets

   10 reps

   15s rest

8. Kneeling Plank Tap Shoulder

   1 sets

   0 reps

   15s rest

9. Russian Twist With Hands On Chest

   1 sets

   16 reps

   15s rest

Low-impact cardio with core stability and anti-extension work.

1. Vertical Mountain Climber

   1 sets

   20 reps

   15s rest

2. Plank on Hands

   1 sets

   0 reps

   15s rest

3. Dead Bug

   1 sets

   12 reps

   15s rest

4. Side Plank

   1 sets

   0 reps

   15s rest

5. Reverse Crunch

   1 sets

   10 reps

   15s rest

6. Leg Raise Slightly Bent Knee

   1 sets

   10 reps

   15s rest

7. Alternate Heel Touchers

   1 sets

   16 reps

   15s rest

8. Crunch (arms straight)

   1 sets

   12 reps

   15s rest

9. Bear Plank

   1 sets

   0 reps

   15s rest

10. Crunch Hold

    1 sets

    0 reps

    15s rest