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For womenBeginnerCore

Core Wake-Up

Gentle core activation and mobility workout. Perfect for beginners.

  • 8 min
  • 10 movements
  • Difficulty 1–2/5
WorksArmsBackCoreLegs

The workout, in order

  1. Standing Arm Rotations

    Difficulty 1/530 sec

  2. Trunk Circles Left

    Difficulty 1/530 sec

  3. Trunk Circles Right

    Difficulty 1/530 sec

  4. Left Hand to Toe Reach

    Difficulty 1/530 sec

  5. Right Hand to Toe Reach

    Difficulty 1/530 sec

  6. Single Leg Crunch

    Difficulty 2/530 sec

  7. Angled Crunch

    Difficulty 2/530 sec

  8. Lateral Knee Drops

    Difficulty 1/530 sec

  9. Knee Rolls

    Difficulty 1/530 sec

  10. Seated Twist with Arm Opening

    Difficulty 2/530 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

Guides for this practice