Скачать или смотреть 14 Day Baseline Challenge - Abs workout

Weekend bonus. 9 minutes. No equipment.

You don't have to wait until Monday.

Three movements.

One purpose: building the core stability that protects your spine through every hour you spend at a desk.

The workout:

Plank
Side plank
Hollow hold

That's it. No jumping, no counting reps. Just time under tension — the kind that builds real strength quietly.

The plank teaches your body to hold itself together under load.

The side plank targets the lateral core that your chair switches off.

The hollow hold is the one most people have never done properly and the one that changes everything when they do.

9 minutes. Do it this weekend before Monday arrives.

The workout is in the Classroom.

Move because you can.