Workout of the Week: Core Killer

I had to design a core workout for my Group Exercise class at school. It had to last 12-15 minutes, and I hit the nail on the head. Many of you know that I love to focus on functional movements - and just plain useful exercises - so this one's all about functionality and usefulness. There are eight movements. They're done in a circuit with no rest between - 3-5 rounds (3 rounds met the 15-minute requirement...5 rounds is just for extra fun). It could be done on its own if you're pressed for time, or it could be added to another workout (e.g. a sprint workout). I'll give you the number of reps (or the length of the hold), the description of each exercise, along with a few progression and regression ideas (based on the angle and lever principle). The workout should be done at a fairly vigorous pace.

3-2-1 GO! (Sorry, had to say that at least once)

1. 10 reps per side - Standing side bend w/ medicine ball* (I used a 10lb. med ball)

Description - Stand with the med ball overhead. Bend to the side, as far as you can go, while keeping control, and slowly return to the start position. Repeat.

Progression - Heavier medicine ball or deeper side bend.


Regression - Lighter med ball, or empty-handed. If empty-handed, simply clasp your hands together overhead.

*You could also use a dumbbell. Just hold it by the bells. Or do it one-handed by holding a light dumbbell and reach one arm overhead toward the side you're leaning.

2. 30 seconds, once each side - Straight-arm side plank

Description -  Lay on one side, stack your feet directly on top of each other, press up onto one hand, making sure your wrist and elbow are directly below your shoulder. Keep your hips aligned with your shoulders, and head and neck in line. Your body should form a straight line.

Progression - T-side plank (raise other arm to form a "T"), or a hip abduction (raise the leg your weight isn't supported on), or (for a real challenge) both! Remember, though, you're holding this for 30 seconds.

Regression - You can hold yourself up on your elbow, just make sure your elbow is still right below your shoulder. You can regress further by putting your other hand on the floor in front of you to support some of your weight. To regress there, bend your knees, feet still stacked, and lift only your hips off the floor. Make sure to still keep your hips in line.

3. 10 reps per side - Medicine ball chop (10# med ball again)

Description - Stand with the med ball in front of you. Lower it to one side (the ball should be outside your knee), pushing your hips back and bending your knees until you get to about a quarter squat position. Make sure you keep your knee from collapsing inward. Hips should stay squared forward. Raise the ball up and across the body, finishing either next to your head or above it on the opposite side (either way, it should be above your shoulder). Let your shoulders turn some to twist the thoracic spine (upper back). Return to the start position and repeat.

Progression - Heavier ball, med ball figure eights.

Regression - Lighter ball, no ball (just clasp your hands together).

4. 30 seconds - Plank

Description - Get into a pushup position, and get down onto your elbows (again, make sure your elbows are directly below your shoulders. If you're out of alignment you'll be loading the shoulders too much. If you want to get a little shoulder stabilization, push your elbows forward a little). Look straight forward at the ground, lift your hips, and keep your spine neutral. Brace your abdominals, but don't forget to breathe!

Progression - Get back into pushup position and go halfway (or almost all the way) down. You can also lift on leg or reach one arm forward. Or both. You can lift your leg and the opposite arm, or do same-side for Pilates-style balance work.

Regression - Straight-arm plank (top of a pushup position). From there, you can do it on your knees, hips forward. Imagine you're going to do a pushup on your knees: that's how your knees and hips should be aligned.

5. 20 reps, alternating sides - Seated medicine ball twist

Description - Sit on the floor with your legs bent, feet also on the floor. Hold the ball in front of you and twist to one side, touching the ball to the floor before returning to the start and repeating on the other side. Keep your back straight, spine neutral, twisting from your upper spine (try not to twist from the lower back. It's not designed to rotate very far).

Progression - Straighten your arms and hold the ball as far out as possible; lift the feet off the ground; heavier ball.

Regression - Hold the ball closer to the body; lighter medicine ball, or no medicine ball (again, with clasped hands).

6. 10 reps per side, alternating - Pushup position same-side knee touch (for lack of a fancier name)

Description - Start in a standard pushup position, lower yourself about halfway down, and bring your same-side knee to your elbow. Your hips may try to rotate as soon as you take your foot off the ground, so try to keep your hips squared.

Progression - Go further down (to about an inch from the ground). You can also straighten your leg (as far as you can, anyway).

Regression - You can either stay at half-down position and just push your knee out to the side far enough to contract your obliques, or, if that's too hard, you can do the same thing with straight arms. Mountain climbers are a decent substitution for this exercise, but they don't activate the obliques the same way.

7. 30 seconds - Bridge hold

Description - Lie on your back, knees bend and feet on the floor. Bring your heels as close to your butt as you can, hands by your hips and shoulders down and back. Using your glutes, press your hips upward until you feel a contraction in your abs. Squeeze both your glutes and your abs. Don't forget to breathe!

Progression - Lift your upper body toward your hips, essentially doing a mini-crunch. To make it even harder, hold your arms above your head during the crunch. For the final progression, lift one leg off the floor and straighten it (hold for about 15 seconds, then switch legs). Extra credit if you do all three in one!

Regression - There isn't much by way of regression for this one. Just lift as far as you can go.

8. 10 reps - Flat knee raise

Description - Return to the start position of the bridge. From here, keeping the same knee angle through the entire movement, raise your knees toward your chest until your lower back starts to round and your hips start to come off the floor. Hold and squeeze your abs for 1-2 seconds, then return to the start. Rinse and repeat.

Progression - Keep your knees bent as you raise, then straighten them and lower. Or you can keep them straight (either way, make sure only to come down until your lower back starts to arch. If you keep going, you can strain your back).

Regression -You can use a smaller knee angle, or only lift as far as you can go.


Well, there you have it! It's effective and kind of fun. Since I'm on a core kick right now, I'll give you a hint about the next Workout of the Week: it's all about climbing! Well, it's all about the core, but you know what I mean!

Train Smart!