Core Factory is a plank-based workout that runs like a production line: small batches, constant throughput, strict quality control. One plank jack, 2 uneven planks, one plank jack, 2 shoulder taps, one more plank jack, 2 push-ups - the biggest number on the poster is a two, and the entire set happens without your hands ever leaving the floor. The factory doesn't do big shipments. It does continuous output, and it inspects every unit.

The circuit runs without rest between exercises, and the tiny rep counts are the manufacturing secret. Because each block is only one or two reps, the exercises themselves are almost incidental - what you're actually producing is one long, unbroken plank, roughly six stations deep, in which the arms and legs keep changing tasks while the core holds the line. Single plank jacks fire the legs outward and back between stations. Uneven planks shift you from full plank down to one forearm and back, forcing each shoulder to take a solo shift. Shoulder taps audit anti-rotation, and the 2 push-ups at the end of the line are the final inspection, performed by a pressing chain that has been on the clock the entire time. Low reps, zero exits, full time under tension: the factory floor never actually stops.

Keep hips level with shoulders through every station - the product being manufactured is a straight line, and sag is a defect. Land plank jacks with feet apart and together softly, hips quiet. In uneven planks, lower one arm at a time to the forearm with control rather than dropping. Tap shoulders with the hips pinned still, and make both push-ups full range, chest to an inch off the floor.

Six stations, one continuous line, zero defects shipped. The factory runs again tomorrow.

Make it Harder: Double every station - 2 plank jacks, 4 uneven planks, 4 taps, 4 push-ups.

Make it Easier: Run the whole line from your knees, keeping the straight line from knees to head.