This Flexibility Workout Also Hits Your Core


In this flexibility workout, you’ll get a two-for-one burn with a mix of cardio and core work. What makes this combo so great? It helps you boost your cardio endurance while also shoring up one of the most important muscle groups in your body: your core.

Now, when you hear the word “core” you may be tempted to think only of the rectus abdominis, the muscles that run vertically along the front of your abdomen. But really, your core is much more than that. Your core encompasses all the muscles that attach your pelvis to the spine, from your obliques to your transverse abdominis (the deep core muscles, almost acting like a corset for your body) to your back. And this grouping of moves in today’s flexibility workout is going to tackle all of them.

We especially love the inchworm here, for its core and mobility benefits. Because while it does hit your core—after all, you’re holding a plank in the move—it’s also going to help you improve your flexibility because you’re reaching to touch the floor, then bending over at your hips, then walking out on your hands. In fact, you’ll often see the inchworm as part of dynamic warm-ups because of how it preps your muscles for movement. This single-leg inchworm builds on all of that and provides more unilateral work to build balanced strength, mobility, and flexibility. (Can’t do a single-leg inchworm? Feel free to make it bilateral instead.)

As for the squat to oblique twists and modified burpees? They’ll really get your heart rate up, making this a great cardio and core combination. Plus, the superman will help you work those all-important back muscles, which are key for posture and efficient mobility.

Keep scrolling for the details on how to do today’s cardio-core interval workout!

The workout below is for day 12 of the SELF New Year’s Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here. 


Complete each exercise for the chosen work/rest interval:

I=30 seconds work, 30 seconds rest
II=40 seconds work, 20 seconds rest
III=50 seconds work, 10 seconds rest

Rest 30–60 seconds between rounds. Complete 3–5 rounds.


  • Squat to Oblique Twist
  • Modified Burpee
  • Single-Leg Inchworm
  • Superman
  • One-Knee Posture Pulls


After your last circuit, try the bonus move for 60 seconds.

  • Plank Up-Down

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