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    15-Minute Core

    15-Minute Core

    Quick Workouts
    Beginner
    3 routines

    Beginner core circuits: anti-extension, anti-rotation, and flexion. Short rests, crisp form.

    Routines

    Day 1 — Core Fundamentals

    Foundational core moves with gentle holds and controlled reps.

    Beginner
    16 mins
    46 Kcal
    Glute Bridge Two Legs on Floor

    Glute Bridge Two Legs on Floor

    1 sets
    12 reps
    15s rest
    Dead Bug

    Dead Bug

    1 sets
    12 reps
    15s rest
    Bird Dog

    Bird Dog

    1 sets
    12 reps
    15s rest
    Crunch (arms on chest)

    Crunch (arms on chest)

    1 sets
    12 reps
    15s rest
    Side Plank (beginner)

    Side Plank (beginner)

    1 sets
    0 reps
    15s rest
    Hollow Hold

    Hollow Hold

    1 sets
    0 reps
    15s rest
    Superman

    Superman

    1 sets
    10 reps
    15s rest
    Lying Straight Leg Raise

    Lying Straight Leg Raise

    1 sets
    10 reps
    15s rest
    Bodyweight Standing Oblique Twist

    Bodyweight Standing Oblique Twist

    1 sets
    20 reps
    15s rest

    Day 2 — Stability & Rotation

    Anti-extension and oblique control with easy progressions.

    Beginner
    16 mins
    54 Kcal
    Front Plank - Butt

    Front Plank - Butt

    1 sets
    0 reps
    15s rest
    Glute Bridge March

    Glute Bridge March

    1 sets
    16 reps
    15s rest
    Russian Twist With Hands On Chest

    Russian Twist With Hands On Chest

    1 sets
    16 reps
    15s rest
    Reverse Crunch

    Reverse Crunch

    1 sets
    12 reps
    15s rest
    Lying Alternate Toe Touch Floor

    Lying Alternate Toe Touch Floor

    1 sets
    16 reps
    15s rest
    Scissors (beginner)

    Scissors (beginner)

    1 sets
    16 reps
    15s rest
    Bicycle Crunch

    Bicycle Crunch

    1 sets
    16 reps
    15s rest
    Bear Plank

    Bear Plank

    1 sets
    0 reps
    15s rest
    Standing Pelvic Tilt

    Standing Pelvic Tilt

    1 sets
    12 reps
    15s rest

    Day 3 — Core Flow

    Smooth, continuous core work with minimal impact.

    Beginner
    16 mins
    53 Kcal
    Mountain Climber

    Mountain Climber

    1 sets
    20 reps
    15s rest
    Pelvic Tilt Into Bridge

    Pelvic Tilt Into Bridge

    1 sets
    12 reps
    15s rest
    Dead Bug

    Dead Bug

    1 sets
    12 reps
    15s rest
    Bird Dog

    Bird Dog

    1 sets
    12 reps
    15s rest
    Plank arm lifts

    Plank arm lifts

    1 sets
    10 reps
    15s rest
    Side Plank - Butt

    Side Plank - Butt

    1 sets
    0 reps
    15s rest
    Alternating Superman

    Alternating Superman

    1 sets
    12 reps
    15s rest
    Lying Leg Raise

    Lying Leg Raise

    1 sets
    10 reps
    15s rest
    Kneeling Shoulder Tap

    Kneeling Shoulder Tap

    1 sets
    16 reps
    15s rest
    Back to Quick Workouts

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