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Core Finisher
A 3–4 minute core finisher: dead bugs, bird dogs and side planks, both sides even.
The moves
- Dead bug — On your back, arms up, knees over hips. Easier: Slide one heel along the floor at a time.
- Bird dog — Hands and knees, back flat like a table. Easier: Move one limb at a time.
- Side plank (knees) (left side) — On your side, knees bent, elbow under shoulder. Easier: Standing side press against a wall.
- Side plank (knees) (right side) — On your side, knees bent, elbow under shoulder. Easier: Standing side press against a wall.
Every move has a standing version, and the timer runs 30–40 seconds per move with 20 seconds to breathe between. Used on Day of the program.
Do this workout in the app →Bloom 30 is an original 30-day at-home program — bodyweight strength, low-impact cardio and core. First 3 workouts free, no account needed.