Download the full PDF of this workout here.


Personal trainer Mark Cundle has written a core workout, perfect for doing from home. Carry out the following exercises in order. You simply go through the programme, doing each of the exercises for one minute or as long as you can if one minute is too long for you. You will repeat the programme 3-5 times for maximum effect, and rest for two minutes once all ten exercises have been completed, but no rest between each exercise. Your work rate should be around 7-8 out of 10, so it is quite difficult, and it will get progressively more difficult the more you repeat the workout. One round will take around 10 mins – repeat this 3-5 times and the workout will take around 30 mins to an hour to complete. It is recommended you do this 3 times a week to allow the body to recuperate between days.


Not all exercise programs are suitable for everyone, if unsure please consult your physician before beginning this program. Any action in response to the instructions provided in this program is at the users discretion. Never exercise beyond the level at which you feel comfortable. The user assumes all risk of injury in the use of this program and the equipment used to perform its workouts.