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What better way to round out the gymnastics core series than by dialing up the intensity? In this third video, the instructor teaches us that building core strength encompasses far more than just midsection moves by targeting the lower back, hip flexors and hamstrings.

This video consists of three pairs of moves that counter-balance one another. For the first couplet, begin on your back with a tuck-up and finish on your stomach with an arch-up. For the second pair, switch between Russian twists and side plank holds. Finally, alternate between windshield wipers and arm and leg arch-ups. Grab a mat and press play for a 20-minute serious sweat.