10 Minute Core

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Hey everyone! If you saw my last post A Strong Center, you learned some great reasons to strengthen your core. This week, we are going to put that into practice! Below is a link to my 10 minute core video on YouTube.

10 Minute Core

In case you don’t want to watch the video, but do want to do the workout, I’ve written it below so you can do it anytime!

20 Windmills– These serve as a warm-up to get the spine moving, and stretch out the hamstrings

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20 Standing Crunches- 

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30 second bridge with 10 lifts- This really strengthens the back muscles

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30 second plank with 10 dips-

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20 Knees to Elbows-

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30/60/90 15 seconds with your legs at each angle up and down- This works different parts of your core as you go up and down the different angles

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10 each Side Bend- Works the obliques which are instrumental in spine movement

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30 second Superman- Works the back muscles

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40 Penguins-

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Stretch

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Here is a quick reference version for when you don’t need the explanation or pictures, you just want to do some work!

  • 20 Windmills
  • 20 Standing Crunches
  • 30 second Bridge with 10 lifts
  • 30 second Plank with 10 lifts
  • 20 knees to elbows
  • 30/60/90 with 15 seconds at each angle
  • 10 Side Bends each side
  • 30 second Superman
  • 40 Penguins
  • Stretch
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One thought on “10 Minute Core

  1. Lookin Good KD! As an extremely out of shape senior, I think I can do about 5 of these without killing myself. I’ll let you know how t goes. GD

    Like

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