Welcome to my 20-minute no repeat core strength workout “Core on the Floor” from my ELEVATION Workout Plan. Get your FREE 2-week ELEVATION Intermediate Level Workout Plan here!

“Core on the Floor” is a strength workout for your abs, obliques and lower back. We work all of our muscles stressing good form and range of motion. In this workout, and all of the ELEVATION workouts you will be encouraged to challenge your limits, enhance your performance and achieve new goals.

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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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of 15 exercises with no repeats. With every move you’re encouraged to use good form and full range of motion while lifting as heavy as you can safely. The purpose of the workout is to help those who’ve mastered the basics of exercise take their strength training to the next level. I used 10 lb (4.5 kg), 15 lb (6.8 kg), 20 lb (9.1 kg) and 25 lb (11.3 kg) weights.

Workout Video:

Workout Breakdown:

There are 15 rounds in this no-repeat workout. Perform each exercise for 40 seconds followed by 20 seconds rest except for the final exercise which is one minute.