Session Focus
- Upper Body 10%
- Lower Body 10%
- Core 80%
A quick but effective core workout – no weights or equipment required!
Choose your level
Not sure which to choose? Check out our Training Plan section
Level 1 (15 minutes)
3 x 30 seconds sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 15 minutes total)
Level 2 (18 minutes)
3 x 45 seconds sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 18 minutes total)
Level 3 (22 minutes)
3 x 60 seconds sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 22 minutes total)
Get Started…
1. Plank
• Start on your forearms with elbows at 90 degrees
• Keep your bum down and stay nice and straight
• Remember to breathe…!
2. Side Plank Switch
• Start on your side, on one forearm, with spare arm pointing up
• Move your upper arm down to match your lower arm
• Switch sides and reach up with spare arm – and repeat!
3. Cobra
• Lay on your front with hands gently touching head
• Lift up using your lower back muscles
• Lower back down and repeat!
4. Ab Twists
• Start in a sit up position with hands lightly on head
• Bring opposite elbow to opposite knee – and repeat!
• Keep lower back on the floor and bring knees up to assist
