Build core strength and stability during this 20-minute home core conditioning workout by trainer Kat Atienza.

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In it,Kat Atienza, coach and co-owner ofSession, demos a 20-minute home core conditioning workout.

Set 1

Lateral shuffle to squat jumps:Start at one end of your mat.

Perform two squats, then shuffle back to the other end of your mat.

image of a person doing a low lunge yoga pose in a pink sports bra and matching leggings on their blue yoga mat in the middle of their living room, learning the best yoga poses for your zodiac sign

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Repeat until time is up.

you’re free to either do bodyweight squats,jump squats, or squat-to-toes.

Start at the top of your mat.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Squat down so your hands meet the floor.

Step back into a high plank and hold for a beat, then perform a push-up.

Repeat until time is up.

woman sweating in the gym

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Single-leg lowers:Lay on your back and send your legs straight up into the air.

Lower one leg, then raise it back up.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Repeat on the opposite side.

Keep going until time is up.

For an added challenge, bring your shoulders off of the floor.

Tara Davis-Woodhall of Team United States celebrates with husband Hunter Woodhall after winning the gold medal in the Women’s Long Jump Final on day thirteen of the Olympic Games Paris 2024 at Stade de France on August 08, 2024 in Paris, France.

Repeat the set two more times.

Start at the top of your space and hop back into a reverse lunge.

Load up your glutes and quads, and bring your feet together with a tiny hop.

Healthy female training in the gym, performing a hip thrust.

Alternate sides until time is up.

Were not going full-out lunge jumps here, she says.

Were loading up, taking that impact in our glutes and our quads, and not in our knees.

If jumping isnt on the menu today, step back into your lunges instead.

3-step high knees:Start at one side of your mat and perform three high knees going laterally.

Hold for a beat on the third one.

Repeat in the opposite direction and continue until time is up.

Think high knees, opposite arm opposite knee, then we hold on our third step, says Atienza.

Hip-dips to walking plank:Start in a forearm plank.

Dip your hips to one side, and then the opposite side.

Create a circular motion with your hips, like youve got a basketball underneath, says Atienza.

Repeat two more times for a total of three.

Repeat the entire complex until time is up.

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