Feel strong and stable in your mid-section with this 30-minute workout. There’s the option to use a light-to-medium dumbbell if you want to take some of the exercises further. You’ll run through the exercises in each block twice, with 45 seconds of work before moving on:

Block 1 – diagonal pointer, low plank push pull and pike-squat-stand
Block 2 – single-arm jack knife, high plank dumbbell pull and sit-up twist
Block 3 – hip extensions and butterfly glute bridge
Block 4 – Y Superman, single-arm rows and skydives.