Core + Balance Workout: Advance Moves

This is 10 minute workout I do when I want to work on my lower body, balance, and improve my squats. All of the moves are compound movements. Please modify when needed by decreasing the range of motion. For example, for the shrimp squats, you don’t have to put your knees all the way to the ground. These moves are challenging for me, especially the latter ones. As you will see in the full workout video, I don’t always maintain balance the first time. I just try my best and not to worry about falling or not looking a certain way. I’m doing these to get stronger and to have more body awareness.

Equipment: mat

Format: 40s active with 20s transition or rest.

Video will be available on YouTube March 5, 2026.

The Sequence

1. Chair to forward fold

2. Down dog to dolphin (10x)

3. Plank with alt arm and leg raise (10x)

4. Lunge to standing split side a (5x controlled)

5. Lunge to standing split side b (5x controlled)

6. Reverse Nordic lean (10x find your edge)

7. Table top with one hand glute bridges (8x)

8. Hollow back to alt pistol squat (6x resist using momentum)

9. Side lunge to shrimp squat side a (5x)

10. Side lunge to shrimp squat side b (5x)