Jan 25 Core and Legs

Level Up: The Ultimate Core and Leg Workout for January


When it comes to building strength, stability, and power, there’s no better way to start the year than with a focused workout that targets your legs and core. These muscle groups are the foundation for everything—whether you’re diving, jumping, running, or just trying to make hauling groceries up the stairs less miserable. This 30-minute workout is simple, efficient, and designed to push you without over-complicating things.


I’m sharing it here because I think it’s a solid plan that balances strength-building with practical movement, and hey, maybe it’s exactly what you need to kick off the new year.

The January 2025 Core and Leg Workout


Warm-Up


Every great workout starts with a good warm-up. You’ve got to get those muscles ready to fire. Here’s how you’ll do it:

1. 30 Bodyweight Squats: Think of this as your way of waking up your legs and reminding them who’s boss.

2. 4 Sets of 30-Second Plank Holds: Engage that core, because it’s about to do some serious work.

3. 2 Sets of 15 Goblet Squats (with a Kettlebell): This gets your heart pumping and starts to add resistance, prepping you for what’s next.

The Workout Circuit


This is where the magic happens. You’ll hit your core and legs from all angles with these moves. The best part? You’re only doing 2 sets total, but trust me—you’ll feel it.

1. 20 Hanging Pike-Ups (2 Sets)

• Hang from a bar, and pull your legs up into a pike position. Controlled, precise, and brutal. Your core will thank you (eventually).

2. 30 Russian Twists (15 Per Side)

• Grab a medicine ball and twist like your life depends on it. Keep your core tight, and don’t cheat on those rotations.

3. 30 Dumbbell Lunges (15 Per Leg)

• Step, lunge, and repeat. Simple, but so effective. Hold your dumbbells steady and focus on good form.

4. 10 Yoga Ball Plank-to-Pike (2 Sets)

• Plank with your feet on a yoga ball, then pike your hips up toward the ceiling. This one’s sneaky—your core, shoulders, and balance are all in the mix.

5. 10 Barbell Deadlifts (2 Sets)

• Finish strong. Grab that barbell, hinge at the hips, and feel your hamstrings light up. Go for control over heavy weight here.

Cool Down


Normally, a workout like this might include some dynamic stretching to wind things down. Not here. The focus of this session is core and leg strength, so let those muscles recover naturally or add a few static stretches if you feel like it.

Why It Works


This workout is about efficiency and results. It’s heavy on compound movements that challenge multiple muscle groups, and it keeps things balanced with a mix of strength and stability work. By the time you’re done, you’ll know you’ve worked hard, but you won’t feel like you need to spend an hour recovering on the floor.

Take It to the Next Level


Whether you’re looking to improve athletic performance or just want to feel strong and capable, this workout is a solid foundation. You can adjust the weights, reps, or intensity to fit your goals, but stick with it, and you’ll see progress.


Let me know how it goes—because let’s be honest, there’s no better way to start the year than crushing a great workout.

Ready to jump in?

Call or text us at 714-747-5753

Insta and TikTok @coastdivers

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