Beginner Core Get Fit Workout — No Equipment

Beginner full-body core workout with no equipment. Focuses on get-fit goals with 3 sets of 10-20 reps.

Level: beginner · Muscle group: core · Equipment: none · Duration: 30 min

Exercise Breakdown (10 exercises)

1. 1. Bodyweight Squats
   3 sets · 15 reps · 60s rest
2. 2. Push-ups (on knees)
   3 sets · 12 reps · 60s rest
3. 3. Walking Lunges
   3 sets · 10 reps · 60s rest
4. 4. Plank
   3 sets · 30s reps · 60s rest
5. 5. Bird Dog
   3 sets · 12 reps · 60s rest
6. 6. Glute Bridges
   3 sets · 15 reps · 60s rest
7. 7. Crunches
   3 sets · 20 reps · 60s rest
8. 8. Cool-down: Quad Stretch
   1 sets · 30s reps · 30s rest
9. 9. Cool-down: Hamstring Stretch
   1 sets · 30s reps · 30s rest
10. 10. Cool-down: Chest Stretch
    1 sets · 30s reps · 30s rest

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