Dumbbell Reverse Lunge – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides.
Execution: Step one leg back into a reverse lunge, lowering your back knee towards the ground while keeping your front knee over your ankle. Push thr...

Bodyweight Good Mornings – 3 sets x 12 reps, 20 sec rest
Starting Position: Stand with feet shoulder-width apart, hands behind your head, and your elbows out.
Execution: Hinge at the hips by pushing your butt back, keeping your back flat, and lowering your torso until it's nearly parallel to the ...

Shoulder Plank Taps – 3 sets x 10 taps per side, 30 sec rest
Starting Position: Begin in a high plank position with hands under shoulders.
Execution: While keeping your hips steady, lift one hand to tap the opposite shoulder, then alternate sides.
Muscles Worked: Core, shoulders.
Form Tips: Avoid...

Alternating Step-Up to Reverse Lunge – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand facing a bench or platform, holding dumbbells at your sides or bodyweight.
Execution: Step up onto the bench with one leg, driving through the heel of the foot on the bench, then step down and im...

Mountain Climbers – 3 sets x 20 reps, 10 sec rest
Starting Position: Begin in a high plank position with hands under shoulders and body in a straight line from head to heels.
Execution: Quickly drive one knee toward your chest, then switch legs, alternating in a running motion while keeping your ...

6-Minute Core Circuit
High Plank to Alternating Toe Taps – 30 seconds
Side Plank – 30 seconds per side
Bird Dog – 30 seconds
Glute Bridges – 30 seconds
Push Up (modified) – 30 seconds
Repeat 2 times.