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Core & Stability

Get ready to fire up your core with steady plank holds and controlled kettlebell carries — you'll finish feeling stronger and more stable from the inside out!

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Workout Breakdown

Warm-Up

Jump Rope

1 set × 120s

Cat-Cow

1 set × 45s

Dead Bug

1 set × 8 reps

Glute Bridge

1 set × 10 reps

Main Workout

Plank

3 sets × 30s, 30s, 30s

Side Plank

3 sets × 20s, 20s, 20s

Farmer Carry - Dumbbell

3 sets × 30s, 30s, 30s

2 circuits

Suitcase Carry - Dumbbell

1 set × 25s

Dead Bug

1 set × 10 reps

Bird Dog

2 sets × 10 reps, 10 reps

Hollow Body Hold

2 sets × 20s, 20s

Cool Down

Thoracic Extension Over Foam Roller

1 set × 45s

Child's Pose

1 set × 45s

Supine Spinal Twist

1 set × 30s

Hip Flexor Stretch

1 set × 30s