# 20-min Intermediate Core

You'll fire up every layer of your core — front, sides, and deep stabilizers — in a focused 20-minute session. Leave feeling taller, stronger, and more in control of your body.

## Activation

- 1 × 10 Cat-Cow
- 1 × 8 Bird Dog _(Each side)_
- 1 × 10 Backbend (Shoulder Bridge)

## Main

- **Superset · 3 rounds**
  - 10 Dead Bug _(Slow and controlled)_
  - 20 Bicycle Crunch
- **Superset · 3 rounds**
  - 12 Leg Raise
  - 30s Side Plank _(Right)_
  - 30s Side Plank _(Left)_
- 3 × 16 Russian Twist _(Feet just off the floor)_

## Holds

- 2 × 40s Hollow Body Hold _(Press lower back into the floor)_
- 2 × 40s Plank _(Squeeze glutes and brace hard)_