Core training on your feet: rotation, anti-rotation, posture and balance.
For anyone who would rather not spend a workout on the floor: standing chops, crunches, press-outs and balance work, with an optional short floor finisher.
Circuits: 4 rounds of 40 s work / 20 s rest, 60 s between rounds, then an optional floor finisher (dead bug, bird dog, plank).
Three sessions a week with a rest day in between. The days below are the suggested layout; any three non-consecutive days work.
Learn the patterns: slow, braced reps. Use the easier option or a wall for balance whenever you need it. No weights needed yet.
Same three videos, a few more reps and longer holds. Add a light dumbbell to chops, side bends or press-outs only if Week 1 felt easy.
Peak week: hit the Week 3 targets and try the harder option on any move where Week 2 felt easy.
Day 1 and Day 2 at your Week 1 targets (easy on purpose), then the Test Day video on Friday.
A short block of dead bugs, bird dogs and a forearm plank at the end of each session.
Every video starts with a warm-up (march in place, arm circles, side step-touch, heel dig, hip hinge, bodyweight squat) and ends with a cool-down (standing quad stretch, half-kneeling hip flexor stretch, standing forward fold, chest opener, child's pose). Tap any move for its full form guide.
Count your reps (or hold time) in each 40 s interval. Hit the target in every round with clean form? You’re on track; if it felt easy, use the harder option or add a light dumbbell. Always do the same reps on both sides, starting with your weaker side.
Test Day: a knee-up balance hold on each leg (cap 1:00), max cross-body crunches in 60 s, and max wood chops in 60 s on each side.
After Week 4, start the next cycle back at Week 1 on the same videos, using the harder option for any move where you hit every target with clean form.
4 follow-along videos make up the full program. Durations include the warm-up and cool-down.
Watch them on YouTube at @CoreboundFitness.
Stop immediately with sharp or joint pain, back pain that radiates, numbness or tingling, chest pain or dizziness. Do the balance moves next to a wall or sturdy chair on a non-slip floor. Twist from the upper back and hips, never by forcing the lower back; keep your ribs down and breathe out on the effort. Add a dumbbell only when the bodyweight version feels easy, and start light.
If you have an injury or medical condition, are pregnant, or have been inactive for a long time, check with your doctor before starting. This program is general education, not medical advice. See the disclaimer.
Classic dumbbell strength training with a flat bench. No rack, no barbell.
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Bodyweight skills with a bench and a dumbbell. Learn the patterns, then level them up.
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Just you and the floor. Strength, cardio and core with zero gear.
View programEvery Corebound program is a set of follow-along videos: press play, follow Coach Cole and the timer, and you're done. Subscribe at @CoreboundFitness so the next session is always one tap away.