Tags
beginnerfull bodycorestrength
Full body strength
Core Strength: Foundations
Lift Ready programme
Light weight, 8–10 controlled reps.
Use a light, manageable weight for 8 to 10 controlled reps. Learn the movement and keep your form steady. Build weight gradually only when the movements feel comfortable; heavier lifting comes after this programme. The moves below already show the programme reps. Timed holds and carries stay as shown.
A beginner core session focused on bracing, breathing and pelvic-floor connection, using bodyweight or a light weight. Strong, steady core work supports lifting, posture and everyday movement. Add load gradually once the moves feel controlled. See Nutrition for fuelling tips.
30 minBeginner
What you'll need
Dumbbells or a kettlebelloptional
Mat
60
Experienced? The quick list shows just the moves, sets and reps — no videos or voice-over.