Citadel works the whole body in a clear sequence: legs first, then upper body and core. The workout begins with reverse lunges and split lunges to build strength and control in the legs and glutes, then adds jumping lunges to raise the heart rate and train explosive power in the lower body. From there, it moves to the floor - shoulder taps train the core to stay steady while the body is off-balance, plank rotations add side-to-side core work, and push-ups build pressing strength in the chest, shoulders, and arms. Two static holds close out the workout, keeping the core under continuous tension until the very end.

Each section of this workout prepares the body for the next. The legs are exhausted before the floor work begins, and the floor work is done before the holds demand everything that is left. This kind of progressive loading - working hard, then working harder - builds real strength and endurance rather than just fitness on good days. The core in particular gets trained in multiple ways: moving, rotating, and holding still. All three matter.

Strong from top to bottom - that's what a citadel is built on.