10 Minute Core Blast Workout

STRENGTH & CONDITIONING

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 Bring right elbow to knee and hold.

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