WORKOUT 26 - "Core Integration & Flow" - EMOM

Published on 12 October 2026 at 10:08

Focus: Seamless transition between core exercises, maintaining tension.

Exercises: Front Plank [54], Side Plank [61], Russian Twists [88], Dead Bug [47], Hollow Body Hold (not on list, use Lying Straight-Leg Raise [49]), L-Sit [45] (advanced) / Seated Knee-Up [44] (beginner/medium)

BEGINNER

(Approx. 25 min)

Warm-up: 5 min light cardio.

Workout: 20-minute EMOM.

 

  • Min 1: Front Plank [54]: 45 seconds

  • Min 2: Side Plank [61]: 25 seconds per side

  • Min 3: Russian Twists [88]: 25 reps

  • Min 4: Dead Bug [47]: 15 reps (7-8 each side)

  • Min 5: Lying Straight-Leg Raise [49] (lower only): 10 reps

  • Min 6: Seated Knee-Up [44]: 15 reps

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 35 min)

Warm-up: 5-7 min dynamic warm-up.

Workout: 30-minute EMOM.

  • Min 1: RKC Plank [60]: 50 seconds

  • Min 2: Side Plank [61] (with hip dip): 30 seconds per side

  • Min 3: Russian Twists [88] (feet elevated): 35 reps

  • Min 4: Dead Bug [47] (slow & controlled): 20 reps (10 each side)

  • Min 5: Lying Straight-Leg Raise [49] (full range): 12 reps

  • Min 6: Seated Knee-Up [44] (full extension): 20 reps

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 45 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: 40-minute EMOM

  • Min 1: Sliding Body Saw [72]: 10 reps

  • Min 2: Feet-Elevated Side Plank [63] (reach through): 30 seconds per side

  • Min 3: Russian Twists [88] (with object or faster): 45 reps

  • Min 4: Dead Bug [47] (straight limbs, slow): 25 reps (12-13 each side)

  • Min 5: Lying Straight-Leg Raise [49] (touch heels to floor, no rest): 15 reps

  • Min 6: L-Sit [45] (on floor or parallettes): 30-40 seconds hold (or accumulate)

Cool-down: 10 min stretching.

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