Guided workouts · intermediate
Core Burner
Six movements, twice. Bracing, rotating, holding.
- Time
- 15 min
- Movements
- 6
- Focus
- Abs, obliques, lower back
- You need
- No equipment
Warm-up
Brisk Walking
0:30
Next: March in Place
Step
The figure shows the general shape of the movement, not a demonstration of this exact exercise. Nothing here is recorded. Go at your own pace and skip anything that hurts.
What it works
Hardest first: core, obliques, shoulders, glutes, hip flexors, upper back, hamstrings, lats, lower back, quads, triceps.
The session, move by move
Warm-up
6 movements · 30s each
Brisk WalkingStep
0:30- March in Place
Step · demo video in the player
0:30 
Lateral ShuffleSide shuffle
0:30- Butt Kicks
Step
0:30 
Step JackJumping jack
0:30
Bird Dog with RotationBird dog
About the easy finish
The exercise library holds almost no stretches yet, so the finish is gentle rotations and light holds rather than a stretch routine. It brings the heart rate down; it is not a substitute for stretching if that is what you want.
Do this with someone
Pick a time, send one link, and you both follow this workout at the same moment. Camera off is fine, and the room is never recorded.
Start freeGeneral education, not medical advice. If a movement hurts, skip it.
