Core Workout B

  
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Purpose

This workout is for days when your body feels stiff, tight, or disconnected.

The goal is to restore movement and coordination, not exhaust yourself.

When to choose this workout

• Your body feels tight or restricted

• You want to move more freely

• You feel ready for gentle flow

Exercises

Side Plank – 20–30 seconds per side

Glute Bridge March – 10 reps per side

Seated Rotation – 12 reps per side

Slow Mountain Climbers – 30 seconds

Sets

1–2 rounds

Move slowly and smoothly

Breathe the entire time

How it should feel

Loose

Connected

More mobile after finishing

Weekly structure

Train 3 days per week.

Each training day:

• Choose Workout A or Workout B based on how you feel that day

• Never force intensity

Off days

• Breathing reset if anxious

• Light walking or stretching if stiff

• Short 10-minute reset if you feel okay

Training days build capacity.

Off days protect it.