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Intense Workout

My Core

Intense   17 minutes

Target Areas: Core, Back

Equipment: Exercise Mat

Josh Scheidler
 		    Added By Josh Scheidler
My Core
Tags
Bodyweight Workouts Ab & Core Workouts

Exercises

Set 1: 2 rounds
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 seconds
Rest
Rest
5 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 seconds
Rest
Rest
5 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
5 seconds
Fast Push-Ups
Fast Push-Ups
30 seconds
Rest
Rest
10 seconds
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
30 seconds
Rest
Rest
20 seconds

Set 2: 2 rounds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 seconds
Rest
Rest
15 seconds
Y-T-A
Y-T-A
30 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 seconds
Rest
Rest
10 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Leg Lifts
Leg Lifts
45 seconds
Rest
Rest
10 seconds
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
20 seconds
Rest
Rest
10 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 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
30 seconds

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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

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