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Intermediate Core: Weighted Hanging Straight Leg Raise & Kettlebell Pullover Dead Bug

A 40-minute core session at intermediate level. 10 video-guided movements — including Weighted Hanging Straight Leg Raise and Kettlebell Pullover Dead Bug — using bodyweight, dumbbells, kettlebell. Follow along with demo clips, timed rests and set logging.

40 min 10 exercises

The workout

  1. 1

    Weighted Hanging Straight Leg Raise

    3 × 10

    Keep core tight, lift legs to parallel, then slowly lower. Works hip flexors and anterior core.

  2. 2

    Kettlebell Pullover Dead Bug

    3 × 10

    Maintain flat back, extend opposite arm/leg while controlling KB. Works anti-extension and coordination.

  3. 3

    Dumbbell Sit Up To Press

    3 × 10

    Sit up with control, press dumbbell overhead, then lower slowly. Works core flexion and shoulder stability.

  4. 4

    Side Plank Rotation

    3 × 10

    Rotate torso, threading arm under, then return to side plank. Works obliques and anti-rotation.

  5. 5

    TRX Extended Plank

    45s

    Maintain a straight line from head to heels, engaging glutes and core. Works anti-extension and stability.

  6. 6

    Protraction Plank Jack

    3 × 12

    Perform plank jack while actively protracting shoulders. Works anti-extension and shoulder stability.

  7. 7

    Side Plank Single Knee Drive

    3 × 12

    Maintain side plank, drive top knee towards chest. Works obliques and hip flexors.

  8. 8

    Reverse Crunch Leg Drop

    3 × 12

    Lift hips, then slowly lower legs without arching back. Works lower abs and anti-extension.

  9. 9

    Lying Floor Quarter Twisting Crunch

    3 × 12

    Lift shoulder blades, twist torso slightly, targeting obliques. Works upper abs and obliques.

  10. 10

    Lying Single Leg Raise

    3 × 12

    Keep one leg straight and raise slowly, maintaining flat back. Works lower abs and hip flexors.

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