Workout plan
Core And Deep Back Muscle Strengthening Without Equipment

1

Exercise	Sets	Duration per set
Reverse Snow Angel	3	12 rep.
Thoracic Rotation	4	12 rep.
Bird Dog	3	10 rep.
Side Bridge	4	10 rep.
Lower Body Russian Twist / Windshield Wiper	3	10 rep.
Bent Knee Leg Raise, Lying	4	12 rep.
Crunch	3	12 rep.
Diagonal Crunch	4	8 rep.

2

Exercise	Sets	Duration per set
Bent Over Balance Touch, One-Legged	4	8 rep.
Thoracic Rotation	4	8 rep.
Superman / Superwoman	3	8 rep.
Plank Mogul Jumps	4	8 rep.
Plank With Hip Twists	3	10 rep.
Side Plank With Rotation	4	10 rep.
Side Reach / Foot to Foot Crunch	3	8 rep.

Frequently asked questions around the training e.g. a workout routine instruction