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For womenIntermediateCore

Core Burnout

Fast core-focused intervals.

  • 12 min
  • 16 movements
  • Difficulty 1–4/5
WorksArmsBackCoreLegs

The workout, in order

  1. Standing Arm Rotations

    Difficulty 1/530 sec

  2. Chest Opener

    Difficulty 1/530 sec

  3. Lying Toe Touches

    Difficulty 3/530 sec

  4. Sitting Ab Crunch

    Difficulty 4/530 sec

  5. Angled Crunch

    Difficulty 2/530 sec

  6. Single Leg Crunch

    Difficulty 2/530 sec

  7. Wide Toe Touches

    Difficulty 2/530 sec

  8. Lying Leg Scissors

    Difficulty 4/530 sec

  9. Plank Shoulder Taps

    Difficulty 2/530 sec

  10. Plank Leg Raises

    Difficulty 3/530 sec

  11. Forearm Plank Rocks

    Difficulty 3/530 sec

  12. Elbow Supported Knee Trucks

    Difficulty 3/530 sec

  13. Waist Pinchers Left

    Difficulty 1/530 sec

  14. Waist Pinchers Right

    Difficulty 1/530 sec

  15. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  16. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day