Core. Such an ambiguous word in today’s fitness environment. Believe it or not, core strength goes far beyond those six-pack abs. The core includes the abs, lower back, and other muscles used to stabilize your trunk and pelvis, and it is involved in the vast majority of everyday movements like picking up grocery bags, sitting up in bed, and carrying bags and luggage. Having a strong and stable core helps keep you and your spine safe during these daily movements. This quick-but-core-crushing bodyweight workout focuses on building strength and stability through a combination of core movements that keep your abs, glutes, and lower back under constant tension.

Adam Griffin is the Founder & CEO of Bodeefit, a bodyweight fitness company with more than 200,000 users worldwide. He has been featured in SELF magazine, Men’s Fitness, and Huffington Post, and has written for Greatist.