Best For:Muscle
Body Targets:Back
EXERCISES12
TOTAL SETS3
TOTAL MINUTES39
There are more than two dozen muscles in your core—and the stronger they are, the better they’ll be able to stabilize and protect your spine. This circuit builds strength in every single one of them.

HOW TO DO IT: Perform the following 12 exercises as a circuit. Perform the first exercise continuously for 45 seconds, then rest for 15 seconds. Repeat for the next 11 exercises.

When you finish one circuit, rest 1 minute. That’s 1 circuit. Do up to 3 circuits.

1. Circuit x3

 

Lying Hollow-Body Hold
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Plank Stepup
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Standing Supported Single-Arm Dumbbell Row
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Standing Supported Single-Arm Dumbbell Row
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Kneeling Dumbbell Overhead Press
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Kneeling Dumbbell Overhead Press
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Goblet Split Squat
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Goblet Split Squat
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Suitcase Carry
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Suitcase Carry
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Single-Arm Single-Leg Dumbbell Straight-Leg Deadlift
Max Reps
For: 45 Seconds
REST: 15 Seconds
 

Single-Arm Single-Leg Dumbbell Straight-Leg Deadlift
Max Reps
For: 45 Seconds
REST: 15 Seconds