All Phases: The Only Core Workout You’ll Ever Need (Daily Practice)

In this practice you’ll get my favorite core exercises with the option to add light resistance as appropriate. We’ll use strategic body positioning that turns this core-focused workout into a total body burner.

Use this as a finisher on split strength days or any time you need a little something extra to support postural strength!

🌀 CYCLE CONNECTION → You can use this session throughout your cycle with a few modifications to accommodate lower intensity in the luteal and menstrual phases. Be mindful of the exertion and slow things down as needed.

👀 WORKOUT PREVIEW
In this separate video, you’ll get a detailed breakdown of the mechanics and form for each exercise with ways to scale or progress. This is also a great way to preview the workout before taking it to a gym or working out at your own pace without the guided video!

🔧 EQUIPMENT
light dumbbells (5-10lb)

⏱️ TIMESTAMPS
00:00 INTRO
01:10 ROUND 1 (6 min)
07:09 ROUND 2 (6 min)
13:08 ROUND 3 (6 min)

➡️ WARM-UP/COOL-DOWN
This workout does not include a separate warm-up and cool-down. If you’re adding it to another workout, I encourage you to come back to the cool-down for that session.

⭐️ WORKOUT DETAILS
Complete 1-3 rounds of the circuit below with or without weights. Use an interval structure of 40-second working intervals with 20-second recovery intervals or complete 10 reps of each exercise.

CORE CIRCUIT | 1-3 rounds | 45/15 or 10 reps each
bear pull
weighted side plank hip dips (left)
weighted deadbug
weighted side plank hip dips (right)
half-kneeling chop (left)
half-kneeling chop (right)