Skimble
Download on the App Store
Free Moderate Workout

Cool Core

Moderate   15 minutes

Target Areas: Core

Equipment: Exercise Mat

Cool Core
Tags
Bodyweight Workouts Ab & Core Workouts
Description

The winter months are a great time to build the core musculature up so you can show off all of your hard work in the spring and summer. No equipment needed for this plank based torso torture. Enjoy!

Exercises

Set 1: 2 rounds
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Rest
20 seconds
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 seconds
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!
Transition
10 seconds
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!
Right Side Plank Dips
30 seconds
Rest
Rest
20 seconds
Then, hop back to your starting position.
Plank Hop Outs
30 seconds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 seconds
Rest
Rest
20 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Transition
Transition
10 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Rest
Rest
20 seconds
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
45 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
45 seconds

Appears In

abs & core
Abs & Core
bodyweight
Bodyweight

Related Workouts

Newbie Core
Newbie Core
25 minutes, Beginner
Core Cutter
Core Cutter
12 minutes, Intense
CORE development
CORE development
20 minutes, Intense
CORE development II
CORE development II
20 mins 10 secs, Intense
Core Driver
Core Driver
28 mins 20 secs, Moderate
hardCORE & more
hardCORE & more
30 minutes, Intense
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
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.

Show More

You Might Also Like

2 Min Elbow Plank Challenge

2 Min Elbow Plank Challenge

Moderate 2 min  
Core   No Equipment
Scientific 7-Minute Workout

Scientific 7-Minute Workout

Intense 7 min  
Full Body   Wall, Box / Step, Bench
Amazing Abs Attack

Amazing Abs Attack

Moderate 10 min  
Core   No Equipment
Opposites & Obliques

Opposites & Obliques

Moderate 12 min  
Core   Exercise Mat
In-House

In-House

Intense 17 min  
Core   No Equipment
Love You to the Core

Love You to the Core

Beginner 4 m 30 s  
Lower Body   Exercise Mat

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free