Burn Block:
“Core Flow 30” – 30-Minute Aerobic Core Circuit
Goal: Maintain Zone 2 heart rate (nasal breathing, conversational pace) while reinforcing trunk endurance.
⏱ Format:
30-Minute EMOM Rotation (6 movements x 5 rounds)
Alternate through each minute, working for 45 seconds, resting 15 seconds before switching.
🔁 Minute-by-Minute Breakdown:
Bike or Row (Zone 2 effort)
→ Smooth pace, steady breathing
Sit-Ups (AbMat or anchored)
→ Moderate reps, full range, steady pace
Back Extensions (on GHD or floor Superman raises)
→ Squeeze glutes at top, slow & controlled
Low Plank Hold (elbows)
→ Focus on bracing, ribs down, tight glutes
Side Plank Hold (switch sides each round)
→ Stack hips, reach tall through top arm
Farmer’s Carry in Place (DB or KB)
→ Stand tall, hold moderate load at sides for time
(Or walk 50ft laps if space allows)
Boost Block:
For time: 4 rounds of run 400m, 50 air squats
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