Bodyweight Core
Six weeks of fifteen-minute days for the middle of you. Crunches, twists, holds and hips, three or four times a week.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- Floor space, and a bar to hang from for one movement a week.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Front
- Crunch 3 × 12
- Reverse Crunch 3 × 10
- Plank 3 × 45 sec
- Push-up 3 × 10
Lower back stays on the floor for both crunch movements — shoulders and hips do the travelling, never the spine arching.
Day 2 Sides
- Russian Twist 3 × 10 each side
- Side Jackknife 3 × 8 each side
- Side Plank 3 × 30 sec each side
- Bodyweight Squat 3 × 15
Turn from the ribcage on the twists, not the arms. Feet down is the movement; lift them only when the position stays steady.
Day 3 Hips and Hanging
- Hanging Leg Raise 3 × 8
- Glute Bridge 3 × 15
- Glute Kickback 3 × 10 each side
- Walking Lunge 3 × 10 steps
No swinging on the bar — lower slowly, that half is where the work is. Squeeze at the top of every bridge.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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