Daily 15-minute sessions targeting core strength, flexibility and injury prevention.
1
Core Activation
2 exercises
Chest Dips
3×20
· Chest · 45s rest
Pull-Up
3×45s
· Back · 45s rest
2
Mobility Flow
1 exercises
Dumbbell Row
3×45s
· Back · 30s rest
💡 Hold each pose
3
Deep Stretch
1 exercises
Deadlift
3×60s
· Back · 30s rest
4
Core Stability
2 exercises
Chest Dips
4×15
· Chest · 45s rest
Pull-Up
3×45s
· Back · 45s rest
5
Active Rest
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
6
Full Core Blast
2 exercises
Chest Dips
4×20
· Chest · 45s rest
Pull-Up
4×45s
· Back · 30s rest
7
Flexibility Session
1 exercises
Dumbbell Row
4×45s
· Back · 30s rest