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Full Body Flow – 3³ Intermediate
Core on Fire
Workout Structure:
3 trisets — complete each group of 3 exercises back-to-back.
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Aim for 12–15 repetitions per exercise (or per side where applicable).
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Rest 60–90 seconds between each round.
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Repeat each superset 3 times before moving on to the next.
Triset 1:
1. Push-Ups (knees down)
2. Shoulder Press (seated or standing)
3. Dead Bug
Triset 2:
1. Bicep Curls (light weights or water bottles)
2. Floor Back Extensions (alternating sides)
3. Seated Russian Twists (feet on floor)
Triset 3:
1. Tricep Kickbacks
2. Front Raises
3. Plank on Knees — Hold for 30 seconds
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