10 Minute Core Blast Workout
PLANK KNEE TAPS
1 MINUTE
1
Begin in plank position.
2
Bring right knee up to the right armpit.
3
Return to plank.
4
Bring left knee up the left armpit.
5
Return to plank.
6
Repeat.
DIFFICULTY MODIFICATION
MAKE IT EASIER
Bring knee up and rest on ground before returning to the plank position.
MAKE IT HARDER
When bringing the knee up, slap the knee with the palm of your hand on the same side.
CONDITIONING EMPHASIS
Core Strength & Development, Coordination
SUMO SQUAT HOLD WITH SIDE BEND
1 MINUTE
1
Stand in a sumo squat position with hands behind the head and elbows pointed.
2
3
Return to original position.
4
Bring left elbow to knee and hold.
5
Repeat
DIFFICULTY MODIFICATION
MAKE IT EASIER
Take breaks from sumo squat position when needed.
MAKE IT HARDER
Deepen the squat position so that legs are parallel to floor.
CONDITIONING EMPHASIS
Core and Quad Strength & Development
FROGGERS
1 MINUTE
1
Begin in a plank position.
2
Jump legs up and plant feet just outside arms.
3
Jump back into plank position.
4
Repeat.
DIFFICULTY MODIFICATION
MAKE IT EASIER
Walk feet one at a time into the arms, rather than jump.
MAKE IT HARDER
Once in the "frog position", jump straight up as high as possible before returning to frog.
CONDITIONING EMPHASIS
Hip Mobility, Core, Glute and Arm Development & Strength
CRAB TOE TOUCHES
1 MINUTE
1
Begin in crab walk position.
2
Extend left leg up and touch toes with right hand.
3
Return to crab walk.
4
Extend right leg up and touch toes with left hand.
5
Return to crab walk.
4
Repeat.
DIFFICULTY MODIFICATION
MAKE IT EASIER
Lift hand and foot up, but not bring to a touching position.
MAKE IT HARDER
Move backward while performing exercise.
CONDITIONING EMPHASIS
Core Strength & Development
SUPERMAN PLANK
1 MINUTE
1
Start in a plank position.
2
Lift opposite leg and arm.
3
Hold for 3 seconds.
4
Switch and repeat on other leg and arm.
DIFFICULTY MODIFICATION
MAKE IT EASIER
Perform exercise while laying on your stomach.
MAKE IT HARDER
Hold the "superman position" for 10 seconds at the top.
CONDITIONING EMPHASIS
Core and Glute Strength & Development
FULL EXTENSION
1 MINUTE
1
Lay on ground with ball extended over head.
2
Bring knees to chest.
3
Reach ball over knees.
4
Return to full extension.
5
Repeat.
DIFFICULTY MODIFICATION
MAKE IT EASIER
Bring ball to knees, rather than to the feet.
MAKE IT HARDER
Use a weighted ball.
CONDITIONING EMPHASIS
Core Strength & Development
PLANK JACKS
1 MINUTE
1
Start in plank position.
2
Jump feet apart into a straddle.
3
Return to original position.
4
Repeat.
DIFFICULTY MODIFICATION
MAKE IT EASIER
Remove the jump and walk feet out to straddle position.
MAKE IT HARDER
Add a push-up when the legs are together.
CONDITIONING EMPHASIS
Core and Lower Back Strength & Development
SURRENDERS
1 MINUTE
1
Stand with hands behind head.
2
Lower to one knee, left knee out.
3
Tuck left knee back to stand on both knees.
4
Bring right knee out.
5
Stand to original position.
6
Repeat, alternating first knee out.
DIFFICULTY MODIFICATION
MAKE IT EASIER
Perform exercise with arms on hips.
MAKE IT HARDER
Perform exercise with weight or ball overhead.
CONDITIONING EMPHASIS
Glute and Quad Development & Strength
CRAB WALKS
1 MINUTE
1
Begin in a crab position, with hands and feet on the ground and stomach facing up.
2
Walk forward 10 steps.
3
Walk backward 10 steps.
4
Repeat.
DIFFICULTY MODIFICATION
MAKE IT EASIER
Allow seat to rest on floor after 10 steps.
MAKE IT HARDER
After going forward and backward 10 steps, go side to side 10 steps each.
CONDITIONING EMPHASIS
Triceps and Core Development & Strength
BURPEES
1 MINUTE
