Core Workout

Core Workout

Start with a 5 minute Warm Up

Plank: 40 seconds of plank hold. 20 seconds rest. Repeat 5 times.

Side Plank: 30 seconds of side plank (each side). 30 seconds rest. Repeat 5 times.

Burpees: 30 seconds of burpees. 30 seconds rest. Repeat 4 times.

High Knees: 30 seconds of high knees. 30 seconds rest. Repeat 4 times. 

End with a 5 minute Cool Down

 

Make it easier – Leave Knees on the floor if the Plank or Side Plank are too difficult.

Make it harder – Replace High Knees with Walk Outs - 30 seconds of walkouts.  30 seconds rest. Repeat 4 times.

 

Exercise Instructions

Plank

Resting your weight on your forearms and your toes, hold the plank position with a straight line from your heel to your hip to your shoulder.

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Side Plank

Rest your right side and push your hips up so that all of your weight is supported by your right forearm and foot. Push your hips as high as you can get them and hold for the allotted time.

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Burpees

Start from standing position, bring your hands to the floor. Kick your feet back into a push up position. Lower your chest and hips to the floor and then push back to the push up position and then back to the feet. Repeat for the allotted time.

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High Knees

Run on the spot and try to get your knees up to hip height. Go at a pace comfortable for you. If you have any knee or ankle issues you can march in a slow and controlled fashion.

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