Advanced 20 min 3 recommended rounds

Ab Buster '86

Core Abs

A 20-minute core shred session — all bodyweight, hitting upper abs, lower abs and obliques. Built to get you feeling strong without the drama. Just turn up, do what you can, and remember: you showed up, that's the win.

How this session works

2-minute warm-up: march in place with big arm swings and gentle torso twists. Main circuit: 45 seconds work, 15 seconds rest per exercise — repeat the circuit 3 full times. Finisher: mountain climbers 40 seconds on, 20 seconds off, twice. Finish with a 3-minute cool-down (cat-cow, child's pose, side bends).

Main Circuit (3 recommended rounds)

1 Bicycle Crunches

45 seconds

Lie back, hands behind head, pedal like you're cruising a convertible down a neon-lit highway. Elbow to opposite knee — twist and feel those obliques wake up.

Option. Keep feet down if your lower back says chill.

1
Lie on your back with knees bent and hands lightly behind your head.
2
Lift your shoulders off the floor and engage your core.
3
Bring your right elbow toward your left knee while extending your right leg straight.
4
Switch sides in a smooth pedaling motion.
5
Keep your lower back pressed into the floor.
6
Breathe steadily and move with control.

Another way

2 Leg Raises

45 seconds

Lie flat, lift straight legs toward the ceiling then lower slow. Lower abs on fire — in the best way.

Option. Bend knees for the gentler ride.

1
Lie flat on your back with legs straight and arms by your sides.
2
Press your lower back into the floor.
3
Lift your straight legs up toward the ceiling.
4
Raise until your legs are at about 90 degrees.
5
Lower slowly with control, stopping just before your feet touch the floor.
6
Keep the movement smooth and core tight.

Another way

3 Russian Twists

45 seconds

Sit up, knees bent, lean back a bit and twist side to side. Pretend you're mixing a glow-in-the-dark cocktail.

Option. Feet stay planted. Feeling spicy? Grab a water bottle for extra weight.

1
Sit on the floor with knees bent and feet flat. Hold the chest proud and the lower back long — think tall, not curled.
2
Lean back only a little, until you feel the front of the core switch on. If the lower back rounds, sit up higher.
3
Clasp the hands at the chest. Add a light dumbbell later, held close — never swinging it around the body.
4
Rotate the ribs to one side, turning from the waist, not yanking the neck or collapsing a shoulder.
5
Return through centre and rotate to the other side. Tap the floor beside the hip only if you can keep the spine long.
6
Breathe steadily and keep the range honest. Stop if the low back or neck takes over.

Another way

4 Plank Hold

45 seconds

Body straight as a board, hold strong. No sagging — deep core engaged like you're holding the whole 80s vibe together.

Option. Drop to knees anytime.

1
Start on your forearms with elbows directly under your shoulders.
2
Extend your legs behind you, toes tucked under.
3
Engage your core, glutes, and thighs so your body is in one straight line from head to heels.
4
Keep your neck neutral, looking at the floor.
5
Hold and breathe steadily for the desired time.
6
If form breaks, drop to knees or rest and reset.

Another way

Finisher (× 2)

5 Mountain Climbers

40 seconds

Hold a strong plank and step or drive the knees in. Quiet feet. 40 seconds on, 20 off, twice.

Option. Hands on a bench, step the feet in and out. Slow until the plank stays solid.

1
Set a high plank with hands under the shoulders, or place the hands on a sturdy bench if the floor feels unfriendly to the wrists.
2
Brace the core so the hips stay level. Do not let the lower back sag or pike high.
3
Step or drive one knee toward the chest. Keep the foot quiet as it lands under the body.
4
Return that foot and bring the other knee forward. Alternate at a pace you can breathe with.
5
Keep the shoulders stacked over the hands. Soft elbows. Neck long.
6
Stop or slow down if the hips bounce, the wrists complain, or the plank collapses.

Another way

Cool-Down (3 min — optional)

Totally optional. Grab a shower, make a snack, or just lie on the floor like a starfish. You already crushed it.

6 Cat-Cow

60 seconds

On all fours, arch and round your back with your breath. Gentle cool-down to release the spine.

Option. Do it seated in a chair by rounding and arching your spine gently.

1
Start on all fours with hands under shoulders and knees under hips.
2
Round your back upward and tuck your chin (Cat).
3
Then dip your belly down and lift your head and tailbone (Cow).
4
Move slowly with your breath.
5
Flow smoothly between the two positions.
6
Repeat for several breaths.

Another way

7 Child's Pose

60 seconds

Sink your hips back toward your heels, arms extended, and breathe. Let your back and shoulders release.

Option. Widen your knees or rest your arms by your sides for a gentler stretch.

1
Start on all fours with hands under shoulders and knees under hips.
2
Sit your hips back toward your heels while keeping your arms extended forward.
3
Rest your forehead on the floor and let your shoulders relax.
4
Breathe deeply and hold for the desired time.
5
To release, walk your hands back and return to all fours.

Another way

8 Standing Side Bends

60 seconds

Reach one arm over your head and lean gently to the opposite side. Feel the stretch along your waist.

Option. Keep the bottom hand on your hip or slide it down your leg for a deeper stretch.

1
Stand tall with feet hip-width apart and core gently engaged.
2
Reach one arm straight up toward the ceiling.
3
Lean your torso to the opposite side, keeping your hips stable.
4
Feel the stretch along your side from hip to armpit.
5
Hold briefly then return to centre.
6
Repeat on the other side.

Another way

Feeling rotten or only half-powered? Shorten the intervals or drop to knees. Got that beast mode on? Crank the speed. No guilt, no streaks — you showed up.

Move with good form and listen to your body. If you have a medical condition, an injury, or any concerns, talk to your doctor before you start.