20-Minute Total Core Split Workout
Welcome to my 20-minute total core split workout. We work all elements of our core (lower back, obliques, upper abs and lower abs) in 15 exercises with no repeats. 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
Following a warmup, this workout is is made up of 15 unique exercises, 3 each for your lower back, obliques (R), obliques (L), upper abs and lower abs. The purpose of the workout is to increase your functional strength and endurance in your core. I used 10 lb (4.5 kg) weights.
Workout Video:
Workout Breakdown:
There are 15 exercises in this no repeat workout. Perform each move for 35 seconds and rest for 25 seconds.
Exercises
- Good Morning
- Bird Dog
- Super Human + Lat Pulldown
- Oblique Crunch (R)
- Grave Digger (R)
- Side Plank Hip Dip (R)
- Oblique Crunch (L)
- Grave Digger (L)
- Side Plank Hip Dip (L)
- Froggie Situp/Crunch
- Elevated Leg Reach
- Full Roll Up
- Reverse Crunch
- Double Leg Lower
- Straight Leg Circle
