Torch Your Core From Every Angle With This 15-minute Workout

Crop tops all the way!


Wanita Nicol |

Core strength is at the root of all exercise. Whether you’re a runner, yogi, play a sport or lift weights, a strong core will help you do it better. It’ll also help alleviate back pain, improve your posture and make you look slimmer and taller. Plus, abs. Sold? This progressive core strengthening workout from Next Fitness Star finalist Renché Seyffert will help you get there. Best of all, you can do it anywhere with no equipment!

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Torch Your Core Workout

“This way of training is perfect for people of all fitness levels,” says Renché. “Since it’s time based instead of rep based you simply keep going until the timer runs out. The fitter and stronger you become, the more reps you will be able to complete in the 50 seconds. Thus you will always be able to challenge yourself and improve.”

You’ll need: A bit of floor space; a timer. That’s all.

Watch the video…

READ MORE: Sculpt Your Arms With This No-Equipment Workout

Your Moves

Exercise 1:
You’ll feel your core engaging with this holds!

50 Sec – Part A — Inchworm
50 Sec – Part B —Plank T-Rotation
50 Sec – Part C — Combine Part A & B – one inchworm with T rotation to each side = 1 rep. Repeat until 50 seconds are over.

Exercise 2:
The explosive component here will get your heart rate up.

50 Sec – Part A — 180° Squat Turns (25 sec turning on right foot; 25 sec turning on left foot)
50 Sec – Part B — Walkout Burpees
50 Sec – Part C — Combine Part A & B – one squat turn with one walkout burpee = 1 rep. Repeat until 50 seconds are over.

Exercise 3:
These strength moves bring your shoulders to the party.

50 Sec – Part A — Plank Shoulder Taps
50 Sec – Part B — Kneel Backs
50 Sec – Part C — Combine Part A & B – one shoulder tap (each side) with one kneel back = 1 rep. Repeat until 50 seconds are over.

Exercise 4:
Hello, side abs!

50 Sec – Part A — Side Plank Dips on Right Side
50 Sec – Part B — Side Plank Leg Lifts on Right Side
50 Sec – Part C — Combine Part A & B – one side plank with leg lifted = 1 rep. Repeat until 50 seconds are over. Repeat on Left Side.

Do It Right

Make sure you don’t get injured by following these rules of engagement from Renché…
  • Fully engage your core for each exercise. You know that feeling of your abs pulling tight when you’re holding a plank? That’s what you’re going for.
  • Quality over quantity! Proper technique and posture are always more important than the number of reps you can complete in the 50 seconds.
  • Straight lines. Whenever in the plank position (inchworm, t-rotation, walkout burpees, shoulder taps, kneel backs) – ensure that your shoulders, hips, knees and feet are in a straight line. Don’t lift your bum to the ceiling or or let your back arch or hollow. In side plank, ensure that your shoulders, hips, knees and feet are in a straight line. Keep you chest nice and open and don’t lean forward.
  • Squat backwards, not forwards. When doing squats, ensure that you perform the movement from your hips and not your knees. The knee should remain behind the toes at all times.
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