Victoria Rose Fitness

Your core doesn’t need 100 crunches, it needs better exercises!

Start where you are and progress as you get stronger.

These beginner to advanced core exercises will build core strength, stability, and control.

BEGINNER:
1. Bird dogs - 8 each [2s Pause].
2. Dead bugs - 8 reps each.
3. Low plank hold - 30-60 sec.
4. Alternating lying leg raise - 8 reps each.
5. Russian twists - 8 reps each.

ADVANCED:
1. Bear crawl bird dogs - 8 reps each.
2. Weighted dead bugs - 8 reps each.
3. Low plank slides - 10 reps.
4. Lying leg raise - 8 reps [5s Down].
5. Feet elevated Russian twists - 8 reps each.

SAVE this workout and come back to it 2–3x/week!

The most underrated piece of fitness equipment in your home isn’t what you think…

It’s your dining room table!

By elevating and supporting your body, it lets you practice the same movement patterns with better form and control.

That’s how you build confidence, get stronger, and progress safely.

SAVE this dining room table circuit (2-4 sets):

1. Elevated push ups - 10 reps.
2. Dips - 10 reps.
3. Single leg RDL with reach - 8 each.
4. Calf raises - 10 reps [5s down].
5. High plank shoulder taps - 8 each.
6. Assisted reverse lunge - 8 each.

The best workout isn’t the fanciest one, it’s the one you’ll actually do.

The goal isn’t to make every exercise as difficult as possible, it’s to choose a variation that lets you move with great technique, train through a full range of motion, and finish feeling stronger.

AND SEND this to someone who thinks they need a gym to get a great workout in!