Core · Full Body · Level 2

60-minute Core workout: Full Body, level 2

  • About 60 min with rounds and breaks
  • 7 blocks · 24 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
60min

Block by block

60-minute target · 7 blocks

  1. Warm Up3 moves · 10s rest
  2. Set 14 moves · 30s rest
  3. Set 24 moves · 30s rest
  4. Set 34 moves · 30s rest
  5. Set 44 moves · 30s rest
  6. Set 54 moves · 30s rest
  7. Cool Down1 moves · 10s rest

Before you start

Kit and pace

Band
  • The estimated duration includes the prescribed rounds and breaks. Your pace can change the time it takes.
  • This workout does not check for injuries or medical conditions, so review each exercise and get qualified advice if you need it.
Create a custom workout
Make it yours

Customise this workout

Sign in to save your own private copy, then change exercises, rounds and breaks in the Workout Creator.

Sign in to customise

Warm Up

2 roundsBreak between rounds: 10s3 moves

  1. Neck+stretch

    Hold: 4-8 / 5-8

  2. Quad stretch

    Hold: 4-8 / 5-8

  3. Shin box switch

    Hold: 5-8 / 8-10

Set 1

3 roundsBreak between rounds: 30s4 moves

  1. Bicep curls

    Repetitions: 8-12 / 10-12 / 12-15

  2. Chest press with resistance band

    Repetitions: 8-12 / 10-12 / 12-15

  3. Cross hammer curls

    Repetitions: 10-12 / 12-15 / 10-12

  4. Extended bicep curls

    Repetitions: 10-12 / 12-15 / 10-12

Set 2

3 roundsBreak between rounds: 30s4 moves

  1. Face pull

    Repetitions: 8-12 / 10-12 / 12-15

  2. Front claps

    Repetitions: 8-12 / 10-12 / 12-15

  3. Front raises

    Repetitions: 10-12 / 12-15 / 10-12

  4. Hammer curls

    Repetitions: 10-12 / 12-15 / 10-12

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Lat pushups

    Repetitions: 10-12 / 12-15 / 10-12

  2. Push ups

    Repetitions: 10-12 / 12-15 / 10-12

  3. Pushup to balance complex

    Repetitions: 10-12 / 12-15 / 10-12

  4. Reverse curls

    Repetitions: 10-12 / 12-15 / 10-12

Set 4

3 roundsBreak between rounds: 30s4 moves

  1. Rowing with resistance band

    Repetitions: 10-12 / 12-15 / 10-12

  2. Shoulder kickbacks

    Repetitions: 10-12 / 12-15 / 10-12

  3. Side raise holds

    Hold: 10-15 / 15-20 / 30-45

  4. Side raises

    Repetitions: 10-12 / 12-15 / 10-12

Set 5

3 roundsBreak between rounds: 30s4 moves

  1. Slow side raises

    Repetitions: 10-12 / 12-15 / 10-12

  2. Star pushups

    Repetitions: 10-12 / 12-15 / 10-12

  3. Tricep kickbacks

    Repetitions: 8-12 / 10-12 / 12-15

  4. Zotman curls

    Repetitions: 10-12 / 12-15 / 10-12

Cool Down

2 roundsBreak between rounds: 10s1 moves

  1. Soleous stretch

    Repetitions: 4-8 / 5-8

Done? Join the dots

What to do after your workout

Each one opens its own page. Nothing from this workout is carried over.

  1. Eat for the day

    Ready-made days of eating, balanced and portioned.

    See eating plans

  2. Do the Strength check-up

    Push-ups and squats, one check at a time. Free, and no account needed.

    Start the check-up

  3. Ask about form

    Fitness & Recovery Helpers answer questions about moves and recovery.

    Meet the Fitness Helpers