20 Minutes Core Crush

Equipment: none
Format: For each set, alternate 2 moves between 0:30, 0:45, and 0:30 until complete.

Core 1: 0:30/0:45/0:30

L side plank/plank/R side plank

• L side plank
  • Begin on the mat with your left hand or elbow directly under your left shoulder, core braced, hips stacked, and legs extended so that your body is in a straight line.
  • Reach your right arm toward the ceiling, push your left arm and leg away, and lift your butt off the mat, feeling the left oblique engage.
  • Retain for the specified time.
  • MOD: Bend and place your bottom knee on the mat during this movement.
• Plank
  • Position yourself in a high plank position with shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
  • Stay for the prescribed time, being careful not to let your hips lift or your hips sag.
  • MOD: Perform this move with your hands on a raised surface.
• R side plank
  • Starting on the mat, place your right hand or elbow directly under your left shoulder, core braced, hips stacked, and legs extended so that your body is in a straight line.
  • Reach your left arm toward the ceiling and push your butt off the mat through your right arm and leg, feeling the left oblique engage.
  • Retain for the specified time.
  • MOD: Bend and place your bottom knee on the mat during this movement.

L Knee Actuator/High Knee Actuator/R Knee Actuator

• Knee driver R
  • Start in core support with your right foot behind you and arms overhead.
  • Push your right knee up toward your chest while quickly bringing your arms to the sides of your knee, as if you were holding a watermelon and breaking it across your knees.
  • Note that you want to keep your chest elevated and your core braced throughout the movement.
  • Repeat for the specified time.
  • MOD: Grab the back of a chair or place your hands on a wall to help maintain balance throughout the sequence.
• high knees
  • Start by standing up straight, with your core braced and your feet hip-distance apart.
  • Use your core to lift your left knee toward your chest, then switch sides and lift your right knee toward your chest.
  • Continue alternating within the specified time.
  • MOD: Can be performed quickly for high-impact cardiovascular exercise, or slower for low-impact exercise.
• Knee driver L
  • First, tighten your core, place your left foot behind you, and raise your arms above your head.
  • Push your left knee forcefully up toward your chest while quickly bringing your arms to the sides of your knee, as if you were holding a watermelon and breaking it across your knees.
  • Note that you want to keep your chest elevated and your core braced throughout the movement.
  • Repeat allocated time
  • MOD: Grab the back of a chair or place your hands on a wall to help maintain balance throughout the sequence.

Core 2: 0:30/0:45/0:30

Leg raise/scissor kick/leg raise

• leg raise
  • Start by lying on your back with your legs extended and your core braced so that your lower back is in gentle contact with the mat.
  • Lift your upper back off the mat and move your chest toward the ceiling to more fully engage your core and maintain this position throughout.
  • With control, straighten your legs until they are stacked over your hips, then slowly lower your legs so they are hovering on the mat.
  • Keeping your lower back in contact with the mat throughout, repeat this sequence for the designated amount of time.
  • MOD: Bend your knees and tap your toes lightly on the mat instead of keeping your legs straight.
• scissors
  • Start lying on your back with your knees bent, feet planted on the ground, and core braced so your lower back is in contact with the mat.
  • Reach your arms by your ears, use your core to lift your shoulders off the mat, and extend your legs to hover over the mat.
  • Alternate crossing one extended leg over the other to perform scissor kicks, focusing on keeping your lower back in contact with the mat and your shoulders lifted.
  • MOD: Stretch your arms out to your sides, toward your legs, or place your hands behind your head for support, being careful not to pull on your neck.

Supergirl Lift/Supergirl Lift with Trap Starter/Swimmer

• Superwoman lifting weights
  • Start by lying on your mat.
  • Extend your arms by your ears, supporting your core as you lift your arms and legs off the mat (the wider your legs, the easier it will be to move. As you get stronger, bring your feet closer together).
  • Hold at the top briefly, then lower yourself back to the mat under control and repeat the lift and stretch for the allotted time.
  • MOD: Alternately lift your legs, then your arms.
• Supergirl lifts with trap starter
  • Start by lying on your mat.
  • Extend your arms by your ears, supporting your core as you lift your arms and legs off the mat (the wider your legs, the easier it will be to move. As you get stronger, bring your feet closer together).
  • As you lift your body off the mat, draw your elbows back toward your chest and focus on squeezing between your shoulder blades.
  • Re-extend your arms and return your arms and legs to the starting position.
  • Repeat the sequence for a specified amount of time.
• swimmer
  • Lie on your stomach with arms and legs straight, reaching toward the wall in front and behind you.
  • With your core braced, lift your right arm and left leg simultaneously, then alternate left arm and right leg, repeating back and forth.
  • Keep your lower back slightly contracted as you “swim” and keep your gaze neutral so your neck doesn’t tense or overextend.
  • Repeat the allocated time.
  • MOD: Place your fingertips on the floor to support the raised upper body and isolate moving only the legs.

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Core 3: 0:30/0:45/0:30

Crescent Kick

• First, stand up straight in the middle of your mat with your core braced and your hands in a fighting position in front of your chest.
• With a slight jump, move your right foot a little behind your left foot, hip-width apart, and kick your right leg up across your body, imagining you’re drawing a crescent shape with your foot (as long as that’s comfortable for you).
• Note that you won’t sacrifice a strong core and a tall chest for higher kicks.
• Briefly land on your right foot, jump slightly, switch your left foot to the back, and repeat the crescent kick with your left foot.
• Continue alternating within the specified time.
• Modifications: Remove the jump to reduce impact, and keep your legs bent as you draw the crescent in the air with your knees instead of your extended legs.

cross cross jump

• Start standing with your hands behind your head, elbows open, core braced, and chest straight.
• Without pulling your head, twist your torso to the left while using your core to pull your left knee up and into contact with your right elbow. Note that keeping your chest straight, bring your knees up to your elbows, not your elbows down to your knees.
• Place your left foot on the ground and repeat cross crunches with your left elbow and right leg.
• Return to the starting position with your feet hip-width apart.
• As you squat, pull your hips back, brace your core and keep your chest up and your knees in line with your toes.
• Jump firmly through your heels and land gently with your core supported, distributing your weight evenly on each foot while allowing your hips and knees to flex to absorb the force.
• Repeat this sequence for the specified time.
• MOD: Reduce impact by canceling the jump and squatting, driving through your heels and squeezing your glutes at the top.
• You can also use a chair/couch to guide your squatting position.