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Core Conditioning – Workout of the Week

Here’s the next installment of the “Workout of the Week”. This week’s workout is a core conditioning 30-minute workout. Use this when you don’t have a lot of time to spare and want to blast your core muscles!

Basic Principles

I really love bodyweight workouts to mix in with my weight training. This one is a core conditioning 30-minute workout.

This workout is safe to do on top of any other workout you might be doing that day. You can work your core consistently without harm of overdoing it.

Being that it’s only 30 minutes long it will be intense! Your core muscles will be burning for hours afterward! This will help tighten and tone your midsection and get you summer ready!

Make sure you have clear floor space. Wear clothes that you can move quickly and easily in.

The use of a yoga mat may also help. Here is a link to one of my favorites. Make sure you’ve got a good pair of sneakers with good support as well since you’ll be jumping around a little.

Related: 17-Minute Workout

The Moves

Most of these movements are basic but I’ll give a brief rundown of some of the lesser-known movements just in case.

• Plank with arm and leg reach – This is a normal plan with the addition of an arm and a leg reach. Start with your left arm and right leg, extend them out then place them back down on the ground. Repeat with your right arm and left leg
• Lying Toe Touch – Lay on your back with your arms at your sides and alternate reaching for your toes by trying to extend your arm down your side, alternate sides.
• Lying Ankle Reach (legs 90 degrees) – lay on your back with your legs up bent at a 90 degree angle. Reach for your ankles with both hands then lay back.
• Weighted Sit-up – Use a weight plate, dumbbell or other weight held against your chest.
• Plank Push-up to elbow to pushup – This one is a couple of exercises all in a row. Get into a plank position, do a push-up, drop down to an elbow plank then get back up and do a push-up.
• Side Plank – On your side, propped up on one forearm.
• V-up – Like a sit-up only with your arms extended overhead and you bring your arms and legs up to make a “V” shape.
• Bicycle kick – Lay on your back, bring your legs up to 90 degrees then “pedal” like you’re riding a bicycle.
• Knee Tuck Crunch – Crunched with your knees “tucked” up by your chest.

This week’s workout is a core conditioning 30-minute workout. Use this when you don’t have a lot of time to spare and want to blast your core muscles! Click to Tweet

The Workout

There are 2 rounds of core conditioning moves. Run through each round 3 times. Each movement will be done AMRAP (as many repetitions as possible) for 30 straight seconds with a 10-second break in between.

An interval timer will really help here. There are several free apps available for your phone.

Core Conditioning 1 (3 rounds each)

Plank with arm and leg reach – 30 seconds

Rest 10 seconds

Lying Toe Touch (oblique) – 30 seconds

Rest 10 seconds

Lying Ankle Reach (legs 90) – 30 seconds

Rest 10 seconds

Russian Twist – 30 seconds

Rest 10 seconds

Weighted Sit-Up – 30 seconds

Rest 10 seconds

(10-12 minutes total)

Core Conditioning 2 (3 rounds)

Plank Push-Up to Elbow to Push-Up – 30 seconds

Rest 10 seconds

Side Plank (each side) – 30 seconds

Rest 10 seconds

V-Up – 30 seconds

Rest 10 seconds

Bicycle Kick – 30 seconds

Rest 10 seconds

Knee Tuck Crunch – 30 seconds

Rest 10 seconds

10-12 minutes total

 

I hope you enjoyed this week’s workout of the week. Please leave a comment and let me know what you thought of it or if you’ve tried it.

Related: HIIT/Core Workout

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