Cardio + Core Cut

Move through the circuit. Rest ~30s after cardio moves and ~45s after core moves. Complete 2–3 rounds.

Low Jacks

2 sets

30 reps

30s rest

Mountain Climber

3 sets

20 reps

45s rest

Dead Bug

3 sets

10 reps

45s rest

Bicycle Crunch

3 sets

16 reps

45s rest

Marching On Spot

2 sets

50 reps

30s rest

Lying Leg Raise

2 sets

10 reps

45s rest

Alternate core stability with easy cardio. Keep breathing steady. Complete 2–3 rounds.

Bird Dog

3 sets

12 reps

45s rest

Plank arm lifts

3 sets

10 reps

45s rest

Standing Side Crunch

3 sets

12 reps

45s rest

Marching On Spot

2 sets

60 reps

30s rest

Low Jacks

2 sets

30 reps

30s rest

Mountain Climber

3 sets

20 reps

45s rest

Slightly longer cardio bursts with rotational core. Complete 2–3 rounds.

Mountain Climber

3 sets

24 reps

45s rest

Russian Twist

3 sets

16 reps

45s rest

Flutter Kicks

3 sets

20 reps

45s rest

Dead Bug

3 sets

12 reps

45s rest

Jack Step

2 sets

30 reps

30s rest

High Knee Tap

2 sets

40 reps

30s rest