Core Burner

As it reads on the watch

1. 1 / 10

   The Hundred

   Legs low if able

   supine

   Set the tone

   • · Curl high, reach long
   • · In 5, out 5 · 10 sets
   • · Legs lower only if back stays

2. 2 / 10

   Chest Lift Series

   Center + obliques

   supine

   Slow burn up top

   • · Exhale curl, hold, pulse x3
   • · Rotate to each knee
   • · Hands support, don't pull

3. 3 / 10

   Toe Taps

   Tabletop drops

   supine

   Low abs, still spine

   • · One toe taps, exhale return
   • · Both legs = advanced
   • · No arch in the low back

4. 4 / 10

   Criss-Cross

   Slow, then quick

   supine

   Rotation under fatigue

   • · Elbow past the knee, not at it
   • · 8 slow, then 8 quick
   • · Chest stays lifted throughout

5. 5 / 10

   Double-Leg Stretch

   Full reach

   supine

   Stay curled as limbs go

   • · Inhale reach arms + legs
   • · Exhale circle and hug
   • · Gaze stays on the thighs

6. 6 / 10

   Plank Series

   Forearms or hands

   plank

   One long line

   • · Shoulders over the elbows
   • · Rock forward and back x8
   • · Knees down anytime

7. 7 / 10

   Side Plank + Dips

   Both sides

   side plank

   Waist does the lifting

   • · Stack or stagger the feet
   • · Dip the hip, exhale lift
   • · 8 dips, then hold 10 counts

8. 8 / 10

   Leg Pull Front

   Plank + leg lift

   plank

   Plank, minus one leg

   • · Lift without tipping the hips
   • · Alternate legs x6
   • · Push the mat away

9. 9 / 10

   Teaser Builder

   Prep to full

   supine

   Earn the V shape

   • · Roll up with one leg long
   • · Both legs = full teaser
   • · 3 slow reps, any version

10. 10 / 10

    Bicycle Finisher

    Empty the tank

    supine

    Everything at once

    • · Pedal big, slow circles
    • · Reverse the direction
    • · Hold the last curl 10 counts