Women's Gym Exercise Plan Core Workout Infographic

Workout routine infographic titled "Advanced Core Ab Routine". Central anatomical figure, anatomically correct, front and back views, with highlighted targeted muscle groups using color-coded shading: rectus abdominis, transverse abdominis, internal and external obliques, hip flexors, spinal erectors, glutes as secondary stabilizers. Include a small legend in English for muscle highlights. Add 6 numbered exercise cards arranged in clear sequence around the figure, each card containing: exact English exercise name, sets × reps, target muscle(s), and a small clean line-drawing of the movement. Use SAFE, realistic advanced programming for a 20-minute session with barbell + rack only. Exercise cards: 1) "Barbell Rollout" — "3 × 8-10 reps" — target muscles: "Rectus Abdominis, Transverse Abdominis, Shoulders". 2) "Landmine Rotation" — "3 × 10 reps each side" — target muscles: "Obliques, Transverse Abdominis". 3) "Front Rack March" — "3 × 30 sec" — target muscles: "Core, Obliques, Hip Flexors". 4) "Barbell Dead Bug Press" — "3 × 8 reps each side" — target muscles: "Deep Core, Rectus Abdominis". 5) "Rack Hold Knee Raise" — "3 × 10-12 reps" — target muscles: "Lower Abs, Hip Flexors". 6) "Barbell Overhead Hold" — "3 × 20-30 sec" — target muscles: "Core, Spinal Erectors, Obliques". Add a quick-stats strip with English labels only: "Total Duration: 20 min", "Equipment: Barbell + Rack", "Difficulty: Advanced", "Calories Burned: 140-220". Add bottom safety tip in English: "Safety Tip: Brace your core, keep ribs down, and use controlled motion. If unsure about form, consult a qualified coach." Visual style: retro 80s aerobics with dark mode gym palette, neon accents on charcoal-black background, magenta, cyan, purple, and electric blue highlights, subtle chrome grid motifs, energetic but polished mood, sharp text, high contrast readability. Composition should feel like a premium women's gym exercise plan visual without stating that phrase on-image. Include editorial fitness magazine illustration, clean line-drawn figures, vector-clean infographic layout. All text MUST be written in English (array). Every heading, label, caption, legend and metric name in the image must be in English — not English. Spell each English word correctly using English characters and diacritics. Numbers stay as digits, no graphic injury imagery, no brand-name supplement boxes, no watermarks Anatomically correct figures, no graphic injury, no extreme dieting claims, no supplement brand boxes. Safety tip at the bottom should reference proper form or consult a coach.