Platesmith

Core and Posture (2 day)

Two short sessions for a trunk that holds you up: planks in every direction, carries, hinges and the upper back that fights the desk. Runs on its own or on top of another program.

  • Beginner
  • 2 days a week
  • About 45 min
  • Full gym
  • Get fit and healthy

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

Coming soon toiPhone Coming soon toAndroid

How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Day A

ExerciseSets × reps
Dead Bug3 × 8-10
Pallof Press3 × 10-12
Face Pull3 × 15-20
Romanian Deadlift3 × 8-10
Farmer's Carry3 × 30-45s
Side Plank3 × 20-40s

Day B

ExerciseSets × reps
Bird Dog3 × 8-10
Ab Wheel Rollout3 × 6-10
Chest-Supported Row3 × 10-12
Barbell Hip Thrust3 × 10-12
Suitcase Carry3 × 30-45s
Cable Woodchop3 × 10-12

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.