What are the benefits of core workouts?
The benefits of adding core exercises to your weekly training include:
Injury prevention
Improved balance and mobility
More efficient breathing
Better posture
Back pain prevention or elimination
01 - Workout: The Gut Check
Complete as many reps as possible (AMRAP) of each exercise in 30 seconds each, then rest 90 seconds after 1 round. Complete 3 rounds and count your total reps.
Push-ups
Alternating reverse lunge
Bodyweight squats
Plank up-downs
02 - Workout: The Core Crusher
Two, 8-minute EMOM circuits, where you'll complete the required reps of each exercise and then rest the remainder of the minute.
Circuit I
10 sit-ups
10 plank hip taps
10 palm plank jacks
Circuit II
10 v-ups
10 leg lowers/lifts
10 mountain climbers
03 - Workout: Dynamic Core
A 16-round Tabata-style workout, where you'll do 20 seconds of work followed by 10 seconds of rest. Take 90 seconds of rest after round 8.
Kick throughs
Pike-ups
Mountain climbers
Push-up to opposite toe reach
04 - Workout: Core Meltdown
Two, 8-minute EMOM circuits, where you'll complete the required reps of each exercise and then rest the remainder of the minute.
Circuit I
10 tuck jumps
10 plank up-downs
10 toe touch crunches
Circuit II
10 elbow plank jacks
10 X-ups
10 palm plank knee-to-elbows
05 - Workout: Spartan Abs
A 16-round Tabata-style workout, where you'll do 20 seconds of work followed by 10 seconds of rest. Take 90 seconds of rest after round 8.
Dead bugs
2-second Superman holds
Toe touches
Bear crawl forward/backward