Cardio + Core Cut

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

1. Low Jacks

   2 sets

   30 reps

   30s rest

2. Mountain Climber

   3 sets

   20 reps

   45s rest

3. Dead Bug

   3 sets

   10 reps

   45s rest

4. Bicycle Crunch

   3 sets

   16 reps

   45s rest

5. Marching On Spot

   2 sets

   50 reps

   30s rest

6. Lying Leg Raise

   2 sets

   10 reps

   45s rest

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

1. Bird Dog

   3 sets

   12 reps

   45s rest

2. Plank arm lifts

   3 sets

   10 reps

   45s rest

3. Standing Side Crunch

   3 sets

   12 reps

   45s rest

4. Marching On Spot

   2 sets

   60 reps

   30s rest

5. Low Jacks

   2 sets

   30 reps

   30s rest

6. Mountain Climber

   3 sets

   20 reps

   45s rest

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

1. Mountain Climber

   3 sets

   24 reps

   45s rest

2. Russian Twist

   3 sets

   16 reps

   45s rest

3. Flutter Kicks

   3 sets

   20 reps

   45s rest

4. Dead Bug

   3 sets

   12 reps

   45s rest

5. Jack Step

   2 sets

   30 reps

   30s rest

6. High Knee Tap

   2 sets

   40 reps

   30s rest