Wednesday

Core

+ CARDIO (at the beginning or end of your workout) — 15-20 minutes on treadmill — incline walking (level 10 minimum) with a speed no lower than 2

3 sets x 10-12 reps

Sit on the floor with your knees bent and feet flat or raised, holding a dumbbell with both hands at chest level.
Lean your torso back slightly while keeping your spine tall and core braced.
Rotate your torso to one side, bringing the dumbbell beside your hip while keeping your chest lifted.
Rotate through your core to twist to the opposite side, moving with control rather than momentum.
Keep your hips stable and avoid rounding your lower back throughout the movement.

3 sets x 10-12 reps

Sit on the floor holding a dumbbell with both hands at chest level.
Lean your torso back slightly while keeping your spine tall and core braced.
Lift your feet off the floor and extend your legs out as you lean back, maintaining balance.
Pull your knees back in toward your chest as you bring your torso slightly upright, keeping the dumbbell steady.
Move with control throughout the exercise, avoiding momentum and keeping tension in your core the entire time.

3 sets x 10 each leg

Hold one kettlebell locked out overhead with one arm, keeping your elbow fully extended and shoulder stable.
The opposite arm can rest at your side, on your hips, or extend out horizontally for balance.
Brace your core and keep your ribs down as you lift the same-side knee up toward hip height, maintaining an upright torso and level hips.
Lower the foot back to the floor with control and repeat on the same leg for the prescribed reps before switching sides.
Move slowly and deliberately, focusing on balance, posture, and core stability throughout the movement.

3 sets x 10 reps

Start seated with your hands placed on the floor slightly behind your hips and fingers pointing toward your feet.
Press through your hands and heels to lift your hips, forming a reverse plank with your body in a straight line.
Brace your core and tuck your knees toward your chest, keeping your hips lifted and shoulders stable.
Extend your legs back out to return to the reverse plank position with control.
Move slowly and deliberately, keeping your core engaged and avoiding sagging hips throughout the movement.

3 sets x 10 reps

Lie on your back with your knees bent and feet flat on the floor, holding one dumbbell with both hands extended straight overhead.
Brace your core and keep your arms locked out as you sit up, lifting your torso off the floor while keeping the dumbbell stacked over your shoulders.
Sit all the way up with control, then slowly lower your back down to the floor, maintaining tension through your core.
Avoid swinging the weight or bending your arms, and keep your ribs down throughout the movement.

3 sets x 10-12 reps

Lie flat on your back holding one dumbbell securely with both hands, arms extended straight up toward the ceiling.
Extend your legs long on the floor.
Brace your core and press your lower back gently into the floor.
Keeping your legs straight, lift them upward in a controlled motion until they reach about 45–90 degrees, depending on strength and control.
Slowly lower your legs back down without letting them touch the floor, maintaining tension through your core.
Keep your arms steady, ribs down, and avoid arching your lower back throughout the movement.