Workouts · Strength

Rotation & Power in 20

Twists, side bends, and anti-rotation holds — for golf swings, tennis serves, and life’s turns.

20 minintermediatedumbbell · band · matstrengthmoderate
Why it works. Rotational sports demand core power through the transverse plane the gym mostly ignores.

Warm-up

Easy standing rotations — 45s
Arm swings across the body — 45s

The workout

  1. russian twist — 3 × 16 reps
    rest 40s
  2. 45 side bend — 3 × 10 each side
    rest 40s
  3. band horizontal pallof press — 3 × 10 each side
    rest 40s
  4. side plank — 2 × 30s each side
    rest 30s

Cool-down

Seated twist stretch, each side — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

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