An under 20-minute Mat flow focused on core + upper-body strength, with most of the session spent lying flat on the mat before gradually building the intensity.

Choose a dumbbell that feels challenging for the full session, but not so heavy that your shoulders become the limiting factor. Since this one is short, I want you to be able to keep the focus where it belongs: on the core + quality of movement.

We’ll start with supine work before progressing into more challenging single-sided variations, asking for a little more control and stability as we go. Then we roll it up for a mountain climber finish and… voila. Done.