Standing Core Routine (10 Minutes)

Format: 40 seconds work / 20 seconds rest → 2 rounds

1. Standing Oblique Crunch

• Hands behind head, bring elbow toward same-side knee as you lift leg slightly.

• Focus: Obliques & balance.

2. Torso Twist with Reach

• Feet hip-width, arms at chest or holding light weight, twist torso side to side.

• Focus: Rotational core strength.

3. Standing Knee-to-Elbow

• Lift right knee and twist left elbow toward it, then alternate.

• Focus: Obliques & lower abs.

4. Woodchopper Punch

• Mimic chopping motion diagonally across body (high to low or low to high).

• Optional: Hold dumbbell or resistance band.

• Focus: Obliques & shoulders.

5. Standing March with Core Engage

• March in place, lift knees, draw belly button toward spine with each step.

• Focus: Transverse abdominis & hip flexors.

6. Side Bend Reach

• Hands overhead, bend side-to-side slowly.

• Focus: Lateral obliques.

Structure:

• Perform each exercise 40s → rest 20s.

• Complete all 6 exercises = ~6 min

→ repeat round for ~12 minutes, or scale down to 1 round for 6–7 minutes.

Tips:

• Keep movements controlled; don’t overarch the back.

• Engage the core the whole time.

• Can add light dumbbells for extra intensity