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For women / Intermediate / Core

Core Burnout

Fast core-focused intervals.

Standing Arm RotationsExercise demonstration

Technique cues

  1. Raise your arms shoulder height to your sides
  2. Flip one palm up while keeping the other down, then switch while rocking your upper body side to side
  3. This movement increases blood flow to the upper body and supports wrist mobility

16 movements

8 min active / ~12 min with rests

  1. Technique for Standing Arm Rotations
  2. Technique for Chest Opener
  3. Technique for Lying Toe Touches
  4. Technique for Sitting Ab Crunch
  5. Technique for Angled Crunch
  6. Technique for Single Leg Crunch
  7. Technique for Wide Toe Touches
  8. Technique for Lying Leg Scissors
  9. Technique for Plank Shoulder Taps
  10. Technique for Plank Leg Raises
  11. Technique for Forearm Plank Rocks
  12. Technique for Elbow Supported Knee Trucks
  13. Technique for Waist Pinchers Left
  14. Technique for Waist Pinchers Right
  15. Technique for Lying Spinal Twist Stretch Left
  16. Technique for Lying Spinal Twist Stretch Right

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

Keep your training going.

Explore a structured sequence over 30 training days.

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