Wednesday Workout: Core & Carry Circuit (12 minutes)

Why: A strong core helps posture, balance, and everyday strength. 
How long: About 12 minutes. 
What you need: Just your body. If you want extra challenge, grab a backpack, grocery bags, or water jugs. 

The Circuit (Do 3 rounds) 

Work 30 seconds, Rest 15 seconds between moves. 

1. Front Plank (on elbows) 

• Keep your body straight like a board. 

• Easier: knees on the floor. 

2. Carry Something (Right Hand) 

• Hold a backpack, grocery bag, or jug in your right hand. 

• Walk tall or march in place. 

3. Dead Bug (on back) 

• Lie on your back, arms up. Lower opposite arm and leg slowly, then switch. 

• Keep your lower back pressed into the floor. 

4. Carry Something (Left Hand) 

• Same as above, but in your left hand. 

5. Side Plank (Right) 

• Lie on your side, hold yourself up on your elbow, hips lifted. 

• Easier: bend knees. 

6. Side Plank (Left) 

• Same thing, left side. 

Optional Challenge 

At the end of round three, carry two objects (one in each hand) for 30–60 seconds. Walk tall, shoulders back. 

Key Tips 

• Keep breathing — no holding your breath. 

• Move slow and controlled, not rushed. 

• Focus on posture: stand tall, tighten your stomach, and squeeze your glutes.