← All routinesCore
Core Day
Middle-focused and light on the legs.
Spend five minutes warming up first — easy cardio and a few light reps of today's movements. It makes the first set feel noticeably better and keeps cold muscles happy.
Full warm-up guide →- 1.
Plank
3 sets of 30–45 seconds
Brand newSteps → - 2.
Push-Up
3 sets of 12 reps · core stabilisation
Brand newSteps → - 3.
Squat
2 sets of 15 reps · light, as a core/lower body combo
Brand newSteps →
Rest about 60–90 seconds between sets. If the last rep of a set feels shaky, drop the weight — good form beats extra load every time.