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Core · Full Body · Level 1

60-minute Core workout Full Body, level 1

  • 60min with rests
  • 26moves
  • 7blocks

You need: Band Bench Dumbbell

Every move has a how-to video.

Start the warm-up

How to follow it

  1. Start the timer

    It keeps time for the whole workout and counts down each rest.

  2. Tap a move to see how

    Each move opens with its video and how to do it, without leaving the page.

  3. Do the rounds, then rest

    Every block says how many rounds to do and how long to rest between them.

  • 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.

The session

Work through it block by block

Warm-up

Warm-up

Ease in: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.

  • 2rounds
  • 10 srest between rounds
  • 3moves
Warm-up: 3 moves, 2 rounds, 10 seconds rest between rounds
MoveRound 1Round 2
Hammy bounceReps · See how4–8 reps4–8 reps
Hamstring stretchHold · See how5–8 hold8–10 hold
Hip flexor stretchReps · See how4–8 reps4–8 reps

Set 1 of 5 · Strength

Set 1

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 1 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Dumbbell kick backsReps · See how4–8 reps4–8 reps8–12 reps
Dumbbell raisesReps · See how4–8 reps4–8 reps8–12 reps
Face pullReps · See how4–8 reps8–12 reps10–12 reps
Front clapsReps · See how4–8 reps8–12 reps10–12 reps

Set 2 of 5 · Strength

Set 2

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 2 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Front raisesReps · See how8–12 reps10–12 reps12–15 reps
Hammer curlsReps · See how4–8 reps8–12 reps10–12 reps
Incline chest rowReps · See how4–8 reps8–12 reps10–12 reps
Incline rowsReps · See how8–12 reps10–12 reps12–15 reps

Set 3 of 5 · Strength

Set 3

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 3 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Lateral dumbbell raisesReps · See how4–8 reps8–12 reps10–12 reps
Lateral leg raiseReps · See how8–12 reps10–12 reps12–15 reps
Push upsReps · See how8–12 reps10–12 reps12–15 reps
Reverse curlsReps · See how8–12 reps10–12 reps12–15 reps

Set 4 of 5 · Strength

Set 4

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 4 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Rowing with resistance bandReps · See how8–12 reps10–12 reps12–15 reps
Shoulder kickbacksReps · See how8–12 reps10–12 reps12–15 reps
Side raise holdsHold · See how10–15 hold15–20 hold30–45 hold
Side raisesReps · See how8–12 reps10–12 reps12–15 reps

Set 5 of 5 · Strength

Set 5

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 5 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Single leg hip hingeReps · See how8–12 reps10–12 reps12–15 reps
Sit upsReps · See how4–8 reps8–12 reps10–12 reps
Slow side raisesReps · See how8–12 reps10–12 reps12–15 reps
Standing calve raisesReps · See how4–8 reps8–12 reps10–12 reps

Cool-down

Cool-down

Slow down: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.

  • 2rounds
  • 10 srest between rounds
  • 3moves
Cool-down: 3 moves, 2 rounds, 10 seconds rest between rounds
MoveRound 1Round 2
Neck+stretchHold · See how5–8 hold8–10 hold
Quad stretchHold · See how4–8 hold5–8 hold
Soleous stretchReps · See how5–8 reps8–10 reps

Finish line

That is the whole workout. Well done.

Keep it for next time, plan it for another day or send it to yourself.

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What next?

Join the dots.

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

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