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15-Minute Bodyweight Core
Welcome to my 15-minute bodyweight core workout where all you need is a mat. In this workout we’ll go through 3 sets, each with 3 unique exercises to target your total core – upper & lower abs, obliques & lower back. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Equipment
Description
Following a warmup, this workout is made up of 3 sets that include 3 exercises each. The work to rest ratio is a high 3:1 in every round. The purpose of the workout is to build your abdominal strength and endurance with challenging moves and low rest. No equipment needed.
Workout Video
Workout Breakdown
There are 3 sets in this workout. Each set contains 3 exercises performed for 2 rounds. Perform the exercise for 30 seconds and rest 10 seconds in between exercises. Take an extra 20 seconds of rest between sets.
Exercises
Set 1
- Mountain Climber
- Bicycle
- Super Human
Set 2
- Scissor
- Diagonal Get Up (R round 1, L round 2)
- Side-Lying Crunch (R round 1, L round 2)
Set 3
- Side Plank Leg Lift (R round 1, L round 2)
- In Out
- Full Roll Up
