Core workout in 20 min

Posted by in Basic Strenght Exercises, Crossfit, Functional Training, Portugal

A strong body begins with a strong core. A strong core helps prevent back injuries, gives you movement balance, a wider range of motion, and last but not least; a fierce beach look 😀 Lets face it, we all want it 😉

If you are like me; inpatient, always behind schedule, with a love / hate relationship to routines, and someone who gets bored easily and needs to change things up. Well then maybe this tiny 20 minute routine can be a tip for your next Core Attack when you go to the gym next time.

Full circle

Full circle

All you need is a TRX system, a dumbell you can pull over your head, and an olympic bar. Most gyms have this all set up for you. So; lets do it? Make sure you warm up at least 15 – 20 minutes before you this set. And if you want to include this in other strength training, then save this one for last.

Core work out in 20 min

We are gonna do 5 different exercises. I will try to explain the execution here. The 5 exercises are:

  • Crunches
  • TRX reversed Leg raise / hip flexes
  • TRX Knee pull ins
  • Dumbbell Arm Raises
  • Olympic Bar Coset Twist

We are going to do 45 seconds on each station and use 15 sec of active rest to move to the next station. Each round will therefor take 5 minutes. From there I will give you 2 options here: a Medium version, and a hard version 😀

Medium
You can choose the medium version which will be 3 rounds total and where you take 1 minute rest between each round. Total time: 19 minutes.

Hard
You can chose the hard version: 4 rounds of 45 sek with 15 sec to move to the next station. Non stop for 20 min. No pause between the rounds. Total time: 20 minutes.

I promise you will feel this workout for days!
Here is a brief explanation on how to execute the exercies:

Crunches

Lay on a mat, legs on the floor or on a set of dumbbells for instance. Spine to floor. Arms ligthly behind your head (resting, not pulling). Lift your upper part of your torax off the floor and leave the lower part (bellybutton to floor). Lower yourself and repeat rythmicly.

Crunches

Crunches

TRX Reversed Leg raises / hip flexes

Legs in the TRX like in the picutre. Face down. Extend legs. Core engagement important here. A minor hip raise (hips slightly to the sky to protect your back). Keep knees extended while you pull your feet to your chest. Head looks down! Lower with control and repeat rythmicly. Always with core encagement and hips slightly raised to the sky.

TRX Reversed Leg raises / hip flexes

TRX Reversed Leg raises / hip flexes

Olympic bar Corset Twist

Secure one bar end in something that does not move. Grab the bar in the other end with both hands. Lock your albows in one position, slightly bent. Lock your hips. With left hand on top you pull the bar to the left WITHOUT letting your hips follow the movement. Come back to center, change hands, and repeat to other side.

Olympic bar Corset Twist

Olympic bar Corset Twist

TRX Knee Pull ins

Legs in the TRX like in the picutre. Face down. Extend legs. Core engagement important here. A minor hip raise (hips slightly to the sky to protect your back). From extended knees you pull your knees to your chest with control without raising your hips more than the minimum to fit your knees under your body. Extend back and repeat. Always with core encagement and hips slightly raised to the sky.

TRX Knee Pull ins

TRX Knee Pull ins

Dumbbell arm raises

Lay down on the mat. Knees bent 90 degrees for comfort. Arms over head to grab dumbbell. Bend your elbows slightly and lock them in one position. Press spine to the mat during this workout. Raise your arms over your head until the dumbbell is exactly over your face. Reverse slowly. Always with core encacement and spine pressed to mat.

Dumbbell arm raises

Dumbbell arm raises

 REMEMBER TO BREATH GUYS…

Sidenote: I got a serious flashback to Karate Kid and Mr. Miyagi here today, and I remembered. Mr- Miyagi is a pretty cool coach. So I found a couple of insanely brilliant quotes from him. Here is one: basically he shares my opinion: go all in – or all out. Hesitation and half way commitment gets you nowhere… 😉

“Either you karate do “yes” or karate do “no.” You karate do “guess so,” get squished, just like grape.” – Mr. Miyagi 

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