Full-body activation and core stability

5 Exercises

Required equipment

Muscles

Circuit 1 round

Warm-up

Do each exercise one after another. When you finish the list, rest then start again.

Activates the hips and knees before leg work and overall core stability training.

15 - 20 Repetitions

Chain without rest

Activates the glutes and lateral stabilizers to help prevent injuries.

10 - 12 Repetitions

30 seconds rest

Standard

Main

Strengthens the quads and glutes while improving posture thanks to the front-loaded position.

Set 1: 10 - 12 Repetitions Rest time : 1 minute

Set 2: 10 - 12 Repetitions Rest time : 1 minute

Set 3: 10 - 12 Repetitions Rest time : 1 minute

Set 4: 10 - 12 Repetitions Rest time : 1 minute

Works the hamstrings and glutes to develop the posterior chain and protect the lower back.

Set 1: 10 - 12 Repetitions Rest time : 1 minute

Set 2: 10 - 12 Repetitions Rest time : 1 minute

Set 3: 10 - 12 Repetitions Rest time : 1 minute

Set 4: 10 - 12 Repetitions Rest time : 1 minute

Strengthens the core and improves overall body stability.

Set 1: 30 - 45 Repetitions Rest time : 1 minute

Set 2: 30 - 45 Repetitions Rest time : 1 minute

Set 3: 30 - 45 Repetitions

This workout is part of a complete program.

View program

Intro