Drop into this forge when you want a serious full-body challenge fueled by stillness and control.
Crunch Hold
Duration: 00:30
Hold a fierce crunch to fire up your abs and build time under tension without any fancy equipment.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet planted.
- Engage your core to lift your head, neck, and shoulders off the floor.
- Reach your arms forward, keeping them parallel to the ground, and hold the position while breathing steadily.
Tips
- Press your lower back into the mat to protect your spine.
- Keep the arms strong and level to remind your upper body to stay lifted.
Adjustments
- Support your head with your hands if your neck needs a break, keeping elbows wide.
Toe Touch Hold
Duration: 00:30
Reach for your toes with legs lifted to ignite your abs and build static strength.
Difficulty: Intermediate
Instructions
- Lie on your back with knees bent and feet flat.
- Extend your legs straight up and lift head, neck, and shoulders off the floor.
- Reach your arms toward your toes and hold the position.
Tips
- Keep your lower back pressing into the mat.
Adjustments
- Leave a soft bend in your knees or lower the legs slightly if your hamstrings feel tight.
Hollow Body
Duration: 00:30
Lock into a hollow body hold to train rock-solid core tension for everything from handstands to pull-ups.
Difficulty: Intermediate
Instructions
- Lie on your back with arms reaching overhead and legs extended.
- Engage your core, lifting head, shoulders, arms, and legs off the floor to form a gentle C shape.
- Balance on your lower back and hold the position with steady breathing.
Tips
- Press your lower back into the floor to protect your spine.
- Squeeze legs together and keep them straight for maximum tension.
Adjustments
- Bend your knees and bring arms forward if you need less intensity.
Bicycle Crunch Hold
Duration: 00:30
Lock into a bicycle crunch and feel your obliques fire while you balance between power and control.
Difficulty: Intermediate
Instructions
- Lie on your back with knees bent and feet on the floor, then lace your fingers lightly behind your head.
- Lift head, shoulders, and upper back off the mat while pressing your lower spine down.
- Extend one leg long and pull the opposite knee toward your chest as you rotate to bring the opposite elbow toward that knee.
- Hold the twist with steady breathing, then switch sides halfway through the set.
Tips
- Keep the core braced so the lower back stays glued to the mat.
- Think about rotating the ribcage rather than yanking the elbow forward.
- Support your head gently with your hands without pulling on the neck.
Adjustments
- Keep both knees more bent or rest the extended heel on the floor if you need to dial the intensity down.
Bridge
Duration: 00:30
Lift into a grounded bridge to awaken glutes and hamstrings while giving your spine a friendly stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent, feet hip-width, and arms relaxed by your sides.
- Press through both heels to raise your hips, creating a straight line from knees to shoulders.
- Hold the lift with glutes fired up and breathe into your ribs before lowering with control.
Tips
- Squeeze the glutes at the top so the work stays in the backside instead of the low back.
- Keep ribs down and core engaged to prevent excessive arching.
Adjustments
- Lift the hips to a halfway point if you want a lighter option.
- Rest your head on a folded towel when the neck needs extra support.
Bridge Leg Lift
Duration: 00:30
Hold a single-leg bridge to fire up your glutes, hamstrings, and core while teaching true hip stability.
Difficulty: Intermediate
Instructions
- Lie on your back with knees bent, feet hip-width apart, and arms along your sides.
- Press through your heels to lift hips up, creating a straight line from knees to shoulders.
- Keeping hips level, extend one leg straight out so the thighs stay parallel.
- Hold the position while breathing steadily, then switch legs halfway through the set.
Tips
- Drive the grounded heel into the floor to keep the hips lifted.
- Imagine balancing a glass of water on your pelvis to avoid dropping the lifted side.
Adjustments
- Lift the working foot only a few inches or keep a bend in the raised leg if needed.
Elbow Side Plank
Duration: 00:30
Hold a powerful side plank on your forearm to challenge your obliques and shoulder stability.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom elbow under your shoulder, forearm flat on the floor.
- Engage your core and lift your hips to form a straight line from head to heels while the top hand rests on your hip.
- Hold with steady breathing, then switch sides halfway through.
Tips
- Keep hips high and stacked so your body stays aligned.
Adjustments
- Drop your bottom knee to the floor if you want extra support.
Lying Side Leg Raise
Duration: 00:30
Lift your top leg while lying on your side to groove hip strength and core stability.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Rest your head on your lower arm and place the top hand on your hip.
- Engage your core and lift the top leg toward the ceiling, creating about a forty-five degree angle.
- Hold briefly, lower with control, and repeat before switching sides.
Tips
- Keep your body in a straight line and avoid letting the hips roll forward or back.
Adjustments
- Work through a smaller range of motion if lifting high feels challenging.
Hand Plank
Duration: 00:30
Hold a high plank to build full-body tension and sharpen your core control.
Difficulty: Beginner
Instructions
- Start on hands and knees, then step both feet back to form a straight line from head to heels.
- Brace your core and press the floor away through your palms.
- Hold the strong plank position with steady breathing.
Tips
- Gaze slightly ahead of your hands to keep the neck neutral.
Adjustments
- Drop to your knees while maintaining a long line from knees to head for a lighter version.
Bulldog
Duration: 00:30
Hover your knees just above the mat to light up shoulders, core, and glutes in one spicy hold.
Difficulty: Intermediate
Instructions
- Start on all fours with knees under hips and hands under shoulders.
- Tuck your toes, brace the core, and hover the knees a few inches above the floor.
- Spread weight evenly between hands and the balls of your feet while breathing slowly.
Tips
- Keep your back flat, imagining a tabletop resting on your spine.
- Gaze at the space between your hands to keep the neck neutral.
Adjustments
- Tap the knees down briefly whenever you need a reset before hovering again.
Push Up Hold
Duration: 00:30
Pause halfway through a push-up to build relentless tension in your chest, shoulders, and triceps.
Difficulty: Intermediate
Instructions
- Begin in a high push-up with hands slightly wider than shoulders.
- Lower your chest halfway toward the floor, keeping elbows at a natural angle.
- Hold the position while spreading weight evenly between hands and feet.
Tips
- Keep your body in a straight line without letting hips sag or pike.
- Aim for roughly a forty-five degree angle between your elbows and torso.
Adjustments
- Drop to your knees to reduce the load if needed.
Superman
Duration: 00:30
Lift your arms, chest, and legs off the floor to strengthen your entire posterior chain like a superhero.
Difficulty: Beginner
Instructions
- Lie face down with arms extended overhead and legs long behind you.
- Engage your core and back muscles to lift arms, chest, and legs off the floor.
- Hold the position with your head aligned with your spine while breathing steadily.
Tips
- Reach through fingertips and toes to create length.
- Let your gaze stay down so your neck remains neutral.
Adjustments
- Lift only your arms or only your legs if you want a lighter variation.
Airplane
Duration: 00:30
Float your chest and arms off the mat to fire up the entire backside and remind your posture muscles who is in charge.
Difficulty: Beginner
Instructions
- Lie face down with arms stretched out at shoulder height like wings and legs long behind you.
- Engage glutes and lower back to peel your chest and arms off the floor.
- Keep your gaze slightly forward so the neck stays long and hold the lift while breathing steadily.
Tips
- Reach fingertips sideways and squeeze shoulder blades toward each other to light up the upper back.
- Think about length as much as height to avoid crunching through the low back.
Adjustments
- Lift just an inch or two if you are easing in, focusing on control over height.
Hand Side Plank
Duration: 00:30
Stack your body in a hand-supported side plank to strengthen your obliques and shoulders.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom hand on the floor under your shoulder and press into it to lift your hips.
- Reach the top arm toward the ceiling and hold a straight line from head to heels.
- Switch sides halfway through the hold.
Tips
- Keep the supporting wrist aligned under your shoulder.
- Lift your hips high to stay in a single plane.
Adjustments
- Lower your bottom knee for extra support.
- Move to a forearm side plank if your wrist prefers it.
Pike
Duration: 00:30
Lift into a high pike to build shoulder strength and core control while stretching the posterior chain.
Difficulty: Intermediate
Instructions
- Start in a high plank with hands under shoulders and legs extended.
- Engage your core and lift hips toward the ceiling to form an inverted V.
- Hold the position with weight distributed between hands and feet while breathing steadily.
Tips
- Keep legs active and heels reaching toward the floor even if they do not touch.
- Let your head stay between your arms so your neck relaxes.
Adjustments
- Soften the knees and lower the hips slightly if the full pike feels intense.
Bent Arm Pike
Duration: 00:30
Set up in an inverted V and bend the elbows to load the shoulders, triceps, and core with delicious tension.
Difficulty: Intermediate
Instructions
- Start in a high plank, hands under shoulders and legs long.
- Lift your hips to form an upside-down V, pressing firmly through hands and toes.
- Bend your elbows out to the sides and lower your head toward the floor while keeping hips high.
- Hold the powerful position and breathe into the shoulders before easing out.
Tips
- Keep legs active and heels reaching toward the floor even if they do not touch.
- Let the head stay between the biceps so the neck can relax.
Adjustments
- Soften the knees and lower the hips slightly if the full bend is too intense today.
Dip Hold
Duration: 00:30
Hover your hips in a reverse tabletop to light up triceps and shoulders while your core keeps everything steady.
Difficulty: Beginner
Instructions
- Sit with knees bent, feet flat, and hands planted behind you with fingers pointing toward your heels.
- Press through your palms to lift your hips off the floor, keeping elbows slightly bent.
- Engage your core and hold the hover while focusing on long, easy breaths.
Tips
- Keep wrists stacked under shoulders and elbows hugging in toward your sides.
- Squeeze shoulder blades together to keep the chest open.
Adjustments
- Lower closer to the floor if you need less intensity.
- Turn your fingers slightly outward to ease pressure on the wrists.
Squat Hold
Duration: 00:30
Sit low in a squat and hold to build endurance in your legs and glutes.
Difficulty: Beginner
Instructions
- Stand with feet shoulder-width apart and toes slightly turned out.
- Lower your hips back and down as if sitting into a chair while keeping weight in your heels.
- Lift your chest, keep your back straight, and hold the squat with steady breathing.
Tips
- Work toward thighs parallel to the floor.
- Track knees in line with toes to protect your joints.
Adjustments
- Stay a bit higher if you want a lighter option.
Narrow Squat Hold
Duration: 00:30
Sit low in a narrow squat to build leg strength and fire up your glutes without moving an inch.
Difficulty: Beginner
Instructions
- Stand with feet together or nearly touching.
- Lower your hips back and down as if sitting into a chair while keeping weight in your heels.
- Lift your chest, keep your back straight, and hold the squat while breathing steadily.
Tips
- Aim to bring thighs parallel to the floor if possible.
- Track your knees in line with your toes to protect your joints.
Adjustments
- Stay higher in the squat if you need less intensity.
Sumo Squat Hold
Duration: 00:30
Drop into a wide-stance squat and hold to build leg strength while opening your hips.
Difficulty: Beginner
Instructions
- Stand with feet wider than shoulder-width and toes pointing outward.
- Lower your hips back and down, keeping weight in your heels.
- Lift your chest, keep your back straight, and hold the wide squat with steady breathing.
Tips
- Aim for thighs parallel to the floor if possible.
- Track your knees over your toes for stability.
Adjustments
- Stay a bit higher in the squat if you need less intensity.
Split Lunge Hold
Duration: 01:00
Hold a split lunge to build leg strength and stability while stretching your hip flexors.
Difficulty: Intermediate
Instructions
- Stand with feet hip-width apart and hands on your hips.
- Step one foot back, lowering your back knee toward the floor without touching down.
- Keep both knees at ninety degrees and hold the lunge while breathing steadily.
Tips
- Lift your chest and keep your back straight.
- Align the front knee directly above the ankle.
Adjustments
- Stay a little higher if you need less intensity.
- Hold onto a chair or wall for balance support.
Side Lunge Hold
Duration: 01:00
Drop into a deep side lunge and hold to strengthen your legs and open your inner thighs.
Difficulty: Intermediate
Instructions
- Stand with feet wide and toes pointing forward.
- Shift weight to one side, bending that knee and lowering your hips until the thigh is near parallel to the floor.
- Keep the opposite leg straight and hold the position while breathing steadily.
Tips
- Lift your chest and keep your back long.
- Track the bent knee over your toes to stay aligned.
Adjustments
- Stay higher in the lunge if you need less intensity.
Take a moment to stretch it out, jot notes on any shaky holds, and plan your next forge session.
