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Free Moderate Workout

Rock Solid Core

Moderate   20 minutes

Target Areas: Core

Equipment: No Equipment

Rock Solid Core
Tags
Bodyweight Workouts Ab & Core Workouts Zero Equipment Workouts
Description

Build that core into a rock solid slab of awesome with this 20 minute workout! You will soon be tapping into core musculature that you never knew you had. No equipment needed for the 'Rock Solid Core'—just be ready to work hard and enjoy the payoff.

Exercises

Set 1: 1 round
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Rest
10 seconds
Side Plank Dips
Side Plank Dips
40 seconds
Rest
Rest
10 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minute
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 seconds
Side Plank Dips
Side Plank Dips
40 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 seconds
Side Plank Dips
Side Plank Dips
40 seconds
Begin with your palms down and knees on floor.
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
15 seconds

Set 2: 2 rounds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minute
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
40 seconds
Rest
Rest
10 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
1 minute
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
40 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 seconds
90-90 Crunches
90-90 Crunches
1 minute
Rest
Rest
15 seconds

Set 3: 1 round
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Rest
Rest
15 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute

Workout Discussion

09 Apr
Very Good! But the elbow plank at the end is very intense.. maybe too much!
20 Jan
This is the best.

Appears In

abs & core
Abs & Core
bodyweight
Bodyweight

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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