Bodyweight Core & Balance — Session 20

55-minute advanced strength workout for core & balance, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resi

Duration

55 min

Difficulty

advanced

Equipment

bodyweight

Muscle groups

back, calves, core, glutes, quads

Exercises

1. 1. Reverse lunge

   4 sets · 8-10 reps

   Step back and control the front knee. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Lateral lunge

   4 sets · 8-10 reps

   Shift hips back over the working leg and keep the other leg long. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Wall sit

   4 sets · 30-45 sec reps

   Keep back supported and knees comfortable. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Calf raise

   4 sets · 8-10 reps

   Pause at the top and lower heels under control. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Bird dog

   4 sets · 8-10 reps

   Reach opposite arm and leg without rotating your hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Bodyweight squat

   4 sets · 8-10 reps

   Sit between your hips with heels planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.