# 20-min Core + Cardio

You'll torch your core and spike your heart rate in back-to-back intervals — 20 minutes of focused work that leaves you feeling strong and energized.

## Warm-Up

- 1 × 30s Arm Circle
- 1 × 30s Hip Circle _(Each side)_
- 1 × 30s Squat (Dynamic Mobility)
- 1 × 30s Inchworm
- 1 × 30s Dynamic Stretch
- 1 × 30s Cat-Cow

## Circuit 1

- **Superset · 3 rounds**
  - 30s Bicycle Crunch
  - 30s High Knee Raise _(Drive knees high)_
  - 30s Glute Bridge _(Squeeze glutes at top)_
  - 30s Push-Up

## Circuit 2

- **Superset · 3 rounds**
  - 30s Hollow Body Hold _(Keep ribs down)_
  - 30s Jump Squat _(Land softly)_
  - 30s Superman _(Lift chest and legs together)_
  - 30s Plank (Shoulder Tap) _(Keep hips level)_

## Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Pike Stretch
- 1 × 30s Lying Crossover Stretch _(Each side)_
- 1 × 30s Child's Pose Lat Stretch