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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

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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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