Day 3 — Lower Body + Core (progressed)
Side plank
- Sets × reps
- 2 × 20 sec/side
- Equipment
- None (bodyweight)
- Location
- Home
Level: Intermediate
How to do it
Step 1
New this tier — side core, not reached by the forearm plank.
At the gym
No swap needed
Good to know
- If any move here feels like too much on a given day, drop back to the Tier 1 version — that's not a step backward, that's the plan working correctly.
- Any single-leg move here can be done holding a wall, counter, or sturdy chair for balance — that’s not a lesser version, it’s the same exercise. Balance is a separate skill from strength, and there’s no reason to test both at once.
Safety
Stop if you feel pain beyond normal effort; consult your physician before starting a new exercise routine.
Keep going
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