All you need is yourself for this 20 Minute Full Core Workout. Today we use the resistance of our own body during these bodyweight core exercises. I do recommend grabbing a mat if you're performing this workout on a hard surface, and I also recommend having a towel and hydration around as well.
Today's format is tri-sets. We have three exercises grouped together at a time before getting a quick recovery. The first exercise is a quadruped or plank variation that we will perform for 75 seconds. After that we “drop” to a supine position (on the back) for another 75 second core exercise. The final exercise of the Tri-set is a “drop” in intensity from the previous. The kicker- the first 60 seconds we perform with full range of motion. The final 15 seconds we pulse. After the tri-set is up, we have a quick 15 second recovery before moving on to a new tri set. The recovery time is short, so feel free to rest/pause if needed OR hit that pause button on your screen until you feel recovered!
Every exercise is timed today so you and I do not have to go at the same speed/tempo. Find a pace that feels challenging for you while maintaining really great form. More cues than usual are given throughout because I really want you to make the strong mind muscle connection! I hope this one leaves you feeling strong, empowered, and feeling amazing! So meet me on your mat with and let’s get to work! 🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 2:17 to begin workout
Workout time: Approx 20:00
Workout time with stretch: 22:00
Month 1 30 Day Workout Program: • Month One: 30 Day Work...
Month 2 30 Day Workout Program: • Month Two: 30 Day Work...
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: • Month Three: 30 Day St...
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The workout 75 seconds each - 15 second recovery after triset
Bird dogs
Dead bugs
Reverse crunches
High to low plank
V ups
Straight leg hip raises
Mountain climbers with pause
Up and overs
Flutter kicks
Atomic mountain climbers
Sprinter sit ups
Bicycles
Spider-Man plank
Double crunch
Reverse crunch to legs extended
Iso Hold
Additional Add-Ons to Compliment this Workout:
Cardio:
20 Minute Cardio and Core Low Impact: • 20 Minute Cardio and C...
30 Minute Cardio Kickboxing and Abs: • 30 Minute Cardio Kickb...
Stretch
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
All Strength Workouts (at home): • At-Home Strength Worko...
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MUSIC:
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