CoreCore Command
A 40-minute core session built on control rather than crunches. Pallof presses train anti-rotation, dead bugs and bird dogs teach the midline to stay braced while the limbs move, and ab rollouts, hollow holds and side planks load anti-extension and the lateral wall.
Core Command at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Core
- Category
- Core
- Made for
- Everyone
- Price
- Free
6 exercises in Core Command
- 1Band Pallof Press4 × 12
- 4 × 16
- 3Bird Dog4 × 14
- 4Ab Wheel Halfway Out3 × 12
- 5Hollow Hold4 × 40s
- 3 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Core Command
Every exercise here is a position you hold, not a rep you finish — move slowly and breathe throughout. Rest 45 seconds. Roll out only as far as the low back stays flat; the moment it sags, the abs have handed the work to the spine.
Core Command — questions
How long does Core Command take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Core Command?
Bodyweight, plus a bar or bench for a few movements. The session is built around Band Pallof Press, Dead Bug, Bird Dog and more, and every exercise comes with a demo video in the GymiaFit app.
Is Core Command suitable for beginners?
Core Command is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Core Command work?
Core. 6 exercises, starting with Band Pallof Press, Dead Bug, Bird Dog.
Is Core Command free?
Yes. Core Command is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Core Command into the GymiaFit app — free, no account tricks, no paywall.
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