Time_32x32 20:00    Intensity_moderate_32x32 Moderate    Target_32x32 Core   
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, and enjoy the payoff.

Exercises

1 round of:
Floor Bridge
Floor Bridge

1 minute
Rest
Rest

10 seconds
Side Plank Dips
Side Plank Dips

40 seconds
Rest
Rest

10 seconds
Bird Dog
Bird Dog

1 minute
Rest
Rest

10 seconds
Side Plank Dips
Side Plank Dips

40 seconds
Rest
Rest

10 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges

1 minute
Rest
Rest

10 seconds
Side Plank Dips
Side Plank Dips

40 seconds
Rest
Rest

10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs

1 minute
Rest
Rest

15 seconds

2 rounds of:
Reverse Crunches
Reverse Crunches

1 minute
Rest
Rest

10 seconds
Hollow Body Holds
Hollow Body Holds

40 seconds
Rest
Rest

10 seconds
Bicycle Crunches
Bicycle Crunches

1 minute
Rest
Rest

10 seconds
Hollow Body Holds
Hollow Body Holds

40 seconds
Rest
Rest

10 seconds
90-90 Crunches
90-90 Crunches

1 minute
Rest
Rest

15 seconds

1 round of:
Contralateral Limb Raises
Contralateral Limb Raises

1 minute
Rest
Rest

15 seconds
Elbow Plank
Elbow Plank

1 minute

Appears In


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.

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