Overview
- Exercises: 12
- Total Sets: 3
- Total Minutes: 39
- Best For: Muscle
- Body Targets: Back
There are more than two dozen muscles in your core—and the stronger they are, the better they’ll be able to stabilize and protect your spine. This circuit builds strength in every single one of them.
HOW TO DO IT: Perform the following 12 exercises as a circuit. Perform the first exercise continuously for 45 seconds, then rest for 15 seconds. Repeat for the next 11 exercises.
When you finish one circuit, rest 1 minute. That’s 1 circuit. Do up to 3 circuits.
(Get 200+ exercises on your phone with the FREE Men’s Health App. Download it here.)
1. Circuit x3
1. Lying Hollow-Body Hold
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2. Plank Stepup
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3. Standing Supported Single-Arm Dumbbell Row
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Left arm
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4. Standing Supported Single-Arm Dumbbell Row
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Right arm
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5. Kneeling Dumbbell Overhead Press
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Left arm
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6. Kneeling Dumbbell Overhead Press
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Right arm
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7. Goblet Split Squat
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Left side
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8. Goblet Split Squat
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Right side
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9. Suitcase Carry
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Left side
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10. Suitcase Carry
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Right side
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11. Single-Arm Single-Leg Dumbbell Straight-Leg Deadlift
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Left side
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12. Single-Arm Single-Leg Dumbbell Straight-Leg Deadlift
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Right side
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