Sculpt a stronger core, improve your posture, and boost your confidence—all from the comfort of your home with zero equipment.

Time
30 Mins / Day
Equipment
None (Bodyweight)
Level
Beginner to Pro
Goal
Core Strength & Tone
Week 1

Phase 1: Foundation & Stability

Weekly Plan: Days 1-2 (30s moves), Day 3 (HIIT), Days 4-5 (2 rounds), Day 6 (Sprints), Day 7 (Rest).

1. Alternating Shoulder Taps Stability

How to Master Shoulder Taps | The Output by Peloton

  • Start in high plank, hands under shoulders.
  • Keep core tight, lift right hand to left shoulder.
  • Alternate sides without rocking hips.
Reps: 8 per side
Focus: Anti-Rotation

2. Paddle-Up Hold Deep Core

Why You Shouldn't Train Your Core For Calisthenics | by Arazi Edwards | Medium

  • Sit with legs extended, lift feet to 45 degrees.
  • Lean back slightly, chest up, arms parallel to floor.
  • Hold the “V” shape without rounding your back.
Hold: 10s x 12 sets
Focus: Endurance

3. Spiderman Push-Up Obliques

17 Push-Up Variations to Boost Muscle Growth and Strength

  • Lower into push-up, bring knee to elbow.
  • Return to plank, alternate sides.
Reps: 5 per side
Focus: Mobility

4. Triceps Dips + Extension Compound

Image result for floor tricep dip gif

  • Dip elbows back, as you press up, lift one leg.
  • Engage abs to stabilize the lift.
Reps: 8 per leg
Focus: Coordination
Week 2

Phase 2: Metabolic Fire

Weekly Plan: Days 8-9 (45s moves), Day 10 (HIIT Tuck Jumps), Days 11-12 (2 rounds), Day 13 (Sprints), Day 14 (Rest).

6. Downward Dog Push-Ups

Diet and Fitness Tips 2025 - Get Fit and Eat Healthy This Year

Start in inverted V, lower head toward floor, push back up.

Reps: 8

7. Burpees

100 Burpees Workout | PS Fitness

The ultimate fat burner. Squat, plank, push-up, jump!

Reps: 12

8. Plank with Leg Taps

What Muscles Do Planks Work?

Forearm plank, tap feet out to side while keeping hips level.

Time: 30 seconds

9. Long Jumps

Standing Long Jump - Guide, Benefits, and Form

Explosive forward jump, land softly, turn and repeat.

Reps: 10 total
Week 3

Phase 3: Endurance & Power

10. Jumping Jacks + Squat

Squat Jack With Pulse | This 20-Minute Abs and Glutes Workout Is Just 4 Bodyweight Moves | POPSUGAR Fitness Photo 4

Combine classic cardio with deep lower body activation.

Reps: 20

11. Lateral Plank Jumps

Top 30 Thursday: 30 Plank Exercises To Shock Your Core {And Body}

High plank, jump feet to the right, then center, then left.

Reps: 10 per side
Week 4

Phase 4: The Home Stretch

14. Knee Lift Steps

5 Expert-Approved Dynamic Stretches for Health and Fitness

Reverse lunge into a powerful knee drive toward chest.

Reps: 12 per leg

15. Sumo Squat + Heel Raise

Sumo alt heel raises on Make a GIF

Deep wide squat, at the bottom rise onto tiptoes.

Reps: 10

17. Star Jumps

Star Jump - JEFIT

Explode into the air, forming a star shape with limbs.

Reps: 15
Focus on soft landings to protect your joints.

Day 30: The Grand Finale

Complete every killer core move from the challenge, hitting 30 seconds on each one. You’ve climbed the mountain—now enjoy the vie