# Core & Stability

Get ready to fire up your core with steady plank holds and controlled kettlebell carries — you'll finish feeling stronger and more stable from the inside out!

## Warm-Up

- 1 × 120s Jump Rope
- 1 × 45s Cat-Cow
- 1 × 8 Dead Bug
- 1 × 10 Glute Bridge

## Main Workout

- 3 × 30s Plank
- 3 × 20s Side Plank
- 3 × 30s Farmer Carry - Dumbbell
- **Superset · 2 rounds**
  - 25s Suitcase Carry - Dumbbell
  - 10 Dead Bug
- 2 × 10 Bird Dog
- 2 × 20s Hollow Body Hold

## Cool Down

- 1 × 45s Thoracic Extension Over Foam Roller
- 1 × 45s Child's Pose
- 1 × 30s Supine Spinal Twist
- 1 × 30s Hip Flexor Stretch