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15-Minute Core Conditioning Workout

Five core moves back to back — a quarter of an hour, no kit

4 weeks 3 days/week Level 1–4 Endurance 15 exercises/week

Short, dense core work you can add to any training week. Five movements straight through with no rest between sets: flexion, anti-extension, anti-lateral-flexion and a breathing drill to finish. Three sessions a week alongside whatever else you're doing.

Nobody has rated this program yet. Finish it and you'll be the first — the rating is what tells the next person whether it's worth their 4 weeks.

Fit it to you

The plan below is this program adapted to your settings. Change anything and it recalculates — exercises, working weights and volume. Every week is written out and every week is the same: this program prescribes its sets and reps, so they stay put.

Harder exercises unlock as the level goes up.
Full length is 4 weeks.
Short on time? Optional exercises drop out and sets get trimmed.
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