Core circuit

The plan · 3 blocks

1. 1

   General warm-up

   Warm-up

   5 minutes of easy movement (brisk walk or light jog), then arm circles, leg swings, hip openers and 10 bodyweight squats.

   • 5:00
   • RPE 3
2. 2

   Core circuit

   Main set

   Cycle through crunches, leg raises, side planks and bird dogs for 40 seconds each with 20 seconds rest.

   • 4 sets
   • 4:00
   • rest 60s
   • RPE 7
3. 3

   Cool-down and stretch

   Cool-down

   3 minutes of easy walking followed by gentle stretching of calves, hips, chest and shoulders.

   • 5:00
   • RPE 2