D20 Workout - Core


  • Number of Rounds: 4
  • Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).


  • Dumbbell Movement 1: Weighted Pilates 100
  • Bodyweight Movement 2: Side Plank (alternate sides each round)
  • Dumbbell Movement 3: Standing Oblique Crunch with Dumbbell
  • Cardio (based on d20 roll):
    • 1-5: Leg Raises (add a twist if roll is 1-3 to target obliques)
    • 6-10: Butterfly Kicks (increase speed if roll is 6-8)
    • 11-16: Mountain Climbers (add a cross-body knee touch if roll is 11-13)
    • 17-20: Rest

SideQuests (Roll the dice before each round to activate one)

  • Balance Boost (Roll 1-5): Perform Side Planks with leg lift for this round.
  • Core Crusher (Roll 6-10): Double the duration of the last 10 seconds of each core movement, focusing on intensified contractions.
  • Precision Play (Roll 11-16): Increase the range of motion for Standing Oblique Crunch, extending further for a deeper side stretch.

Skill Notes

  • Weighted Pilates 100: Hold a light dumbbell with both hands, lie on your back, legs in tabletop position, and perform small, controlled arm pumps while lifting your head and shoulders off the ground. Keep your core engaged throughout to stabilize the spine.
  • Side Plank: Lie on your side with your forearm on the ground and feet stacked. Lift your hips to form a straight line from head to feet. Focus on maintaining a tight core and straight spine to maximize oblique engagement.
  • Standing Oblique Crunch with Dumbbell: Stand with feet shoulder-width apart, holding a dumbbell in one hand. Crunch sideways, bringing the dumbbell toward your knee. Keep the opposite hand behind your head to help balance and ensure correct posture.
  • Leg Raises: Lie on your back, hands under your buttocks for support, and lift legs straight up, then lower them without touching the floor. Add a twist by rotating hips slightly at the peak to challenge obliques.
  • Butterfly Kicks: Lying on your back, perform small, rapid leg kicks with your legs slightly above the ground, engaging your lower abdominal muscles throughout.
  • Mountain Climbers: From a plank position, alternate driving your knees to your chest. For the added challenge, touch the opposite elbow with each knee, increasing the twist to engage more core muscles.
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