Runner's Core Energizer
A session to wake the body up and get it moving.
The workout
-
Mat V-Sit Reach
3 × 12 reps · 15 s rest
Sit balanced on your sit bones, extend legs and arms into a V shape, then fold and reach forward.
-
Mat Side Plank Lift
2 × 30 s each side · 15 s rest
Prop up on one forearm with feet stacked, lift hips into a straight line, then dip and lift the top hip slightly.
Easier: Bend the bottom knee for support
-
Mat Fast Bicycle Crunch
3 × 30 s · 15 s rest
Lying on your back, drive elbow to opposite knee in a quick pedaling motion, keeping lower back pressed down.
-
Mat Hollow Body Rock
3 × 20 s · 20 s rest
Lie back, lift shoulders and legs off the mat into a hollow shape, then rock gently forward and back.
-
Mat Flutter Kick Burst
3 × 30 s · 15 s rest
Lie on your back, hands under hips, and kick legs in quick small alternating beats just above the mat.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
More core workouts
Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less