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Core Strength | BurnIt ~ For Everyday Activities

Get ready to feel the burn! This plan is designed to strengthen your core and help with day-to-day activities. The best part? You don’t need any fancy equipment! It’s all bodyweight, light and perfect for all levels. So let’s get started and have some fun! By the way, you can customize it to your liking by going to ‘3 dots’ > ‘update targets’ and overwriting the reps/time.

  • 20 minutes
  • Intermediate
  • Abdominals · Obliques

Interests

Mobility Calisthenics Strength

Anatomy

Equipment

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Body weight

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Exercises

Lower Core

This section is all about your hip flexors and low core. Your back will be supported in these positions so you can focus on getting the most out of it.

Lying Toe Tap
Beginner
Abdominals
Set Reps
1 24
Rest - 00:30
Glute Bridge Hold with March
Beginner
Abdominals | Glutes | Pelvic Floor
Set Reps
1 24
Rest - 00:30
Floor Laying Leg Raises
Beginner
Abdominals
Set Reps
1 24
Rest - 00:30

Full core activation

This next section is all about challenging your core as a whole. You’ll be holding positions for a length of time, which will definitely improve your core strength.

Bodyweight Deadbug Alternating
Beginner
Abdominals
Set Reps
1 24
Rest - 00:30
Bird Dog
Beginner
Abdominals
Set Reps
1 24
Rest - 00:30
High Plank with Arm & Leg Lift Hold
Advanced
Abdominals
Set Time (s)
1 30
Rest - 00:30
2 30
Rest - 00:30
Side Plank Full on Hand
Intermediate
Full Body
Set Time (s)
1 30
Rest - 00:30
2 30
Rest - 00:30
Plank Walk
Intermediate
Full Body
Set Time (s)
1 30
Rest - 00:30
Low Plank on Toes
Beginner
Abdominals
Set Time (s)
1 30

Created by

Leon Ward’s BurnIt
Personal trainer

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