Guts and Grit: Core Endurance Workout

Type: Endurance

Muscle groups targeted: Core (Abdominals, obliques and back)

Equipment: A band is required and a mat is recommended

Length: ~30-45 minutes

This week’s workout will challenge the full core and leave it exhausted! This workout combines high reps with exercises that work the abdominals, obliques and back to build core endurance. As always, videos are included to help you have confidence in your body positioning and ensure that you’re doing the full ROM!

Levels (based on ACSM and NSCA guidelines)

Beginner: 20 reps or hold 30 seconds, 1 set, 2 min rest between exercises

Intermediate: 20 reps or hold 30 seconds, 2 sets, 45-sec rest between exercises

Advanced Reps/Sets: 20 reps or hold 45 seconds, 3 sets, 30-sec rest between exercises

Warm-Up - 5 min

1. Jumping Jacks

2. Torso Circles

3. Leg Swings

4. Knee to Elbow

Break: 45 seconds

Main Set

1. Bicycle Crunch

2. Superman

3. Elbow Plank

4. Alternating Prone Crunch

5. Side Plank Dips (Repeated on the other side)

6. Toe Touch Crunch

7. Lat Pulldown with Loop Band

Break: 45 seconds

Cool Down - 5 min

1. Seated Side Bend

2. Cobra Pose

3. Camel Pose

4. Cat Cow Stretch

Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.