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Core & Stability Circuit

Circuit focusing on core, balance, and stability from bodyweight.

30 min
None
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Benefits

  • core strength
  • balance
  • injury prevention
  • body control

Exercise Breakdown

Dead Bug

3x12 (6 each side) • Rest 30 seconds

Lie supine, extend opposite arm and leg, alternate.

Side Plank with Hip Dip

3x10 dips each side • Rest 30 seconds

From side plank, dip hips toward ground then lift.

Bird-Dog with Pause

3x10 each side • Rest 30 seconds

Extend opposite arm/leg, hold, then switch.

Single-Leg Romanian Deadlift (bodyweight)

3x10 each leg • Rest 30 seconds

Balance on one leg, hinge at hip, reach forward.

Plank Shoulder Tap

3x20 taps • Rest 30 seconds

In plank, tap opposite shoulder with hand, alternating.

Hollow Hold

3x30 seconds • Rest 30 seconds

Supine, lift shoulders and legs off floor, hold core tight.

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