Tenglow
Program
Core & Posture
A steadier core and an easier upright day.
Core & Posture is a four week program built around trunk work, upper back and shoulder moves, and gentle mobility. It leans on planks, dead bugs and similar mostly floor-based moves.
What does a session look like?
The order repeats every four workouts. Each workout has two warm-up moves, a main block that fills the time you chose (10, 20 or 30 minutes) and two cool-down stretches.
Workout 1: Core
The first session of each cycle.
Workout 2: Upper body
Comes after workout 1.
Workout 3: Mobility
Comes after workout 2.
Workout 4: Core
Comes after workout 3.
How does it get harder?
Week two adds five seconds of work to every step, week three adds ten and week four adds fifteen, with a little less rest so the session stays the same length. For an intermediate level, a step moves like this:
| Week | Work | Rest |
|---|---|---|
| 1 | 40 seconds | 20 seconds |
| 2 | 45 seconds | 15 seconds |
| 3 | 50 seconds | 10 seconds |
| 4 | 55 seconds | 10 seconds |
Who is Core & Posture for?
- People who sit for most of the day
- Anyone who prefers floor-based moves over jumping
- Those who like short sessions with plenty of stretching
If you want leg-heavy training, choose Strength Builder or Full-Body Burn.
Pick it yourself on the Programs screen.
Questions about Core & Posture
Is Core & Posture only abdominal exercises?
No. Two of every four sessions are core focused, and the other two cover upper body and mobility. The aim is a stable middle plus the upper back and shoulder work that goes with it.
Will it fix my posture?
We cannot promise that. It gives you regular core, upper back and mobility work. If you have pain or a medical concern about your posture, talk to a clinician.
Other programs
Starter Reset
A balanced four weeks to build the habit.
Strength Builder
Lower and upper body, week by week stronger.
Mobility Mornings
Loosen up, move better, feel taller.
Full-Body Burn
Whole-body sessions with a little more heat.