20 MINUTE CORE BURN WORKOUT
Everyone talks about the core and how important it is to maintain a strong core. Core strength is important for posture, strength and protecting your vital organs. Ready to take your core development up a notch or two? Part of building a strong center is making sure you always keep your core guessing as to what’s coming next. Just like any other part of the body, the minute your center or core starts to get “comfortable” with your routine is the minute it will stop providing results.
Change is good in all workouts so it’s important to mix it up to keep your body guessing. Here are a few tips for developing a killer twenty-minute core-building routine and a workout that you can try out without too much difficulty…
KEY ELEMENTS OF WORKING THE CORE
1. Target All Areas Of The Core. First things first – it’s important that you hit all the different areas in your core. Some people make the mistake of only focusing on one part of their body – the upper core or the lower muscles, completely neglecting their obliques (which line the sides of your main abdominal section).
To build rounded strength, you need to hit all three sections of your body with core-specific exercises. While you can’t completely isolate just one muscle group (as they all will contract to some degree), you can indeed focus in on one area of your body more than another.
2. Add Movements That Also Get Your Heart Rate Up. It’s also a smart move to add in some core-cardio based exercises. What does this mean? Cardio moves that will get your heart rate up while you are still utilizing your core at the same time are a great way to maximize your workout.
Since part of seeing great core muscles comes down to burning body fat as rapidly as possible. Choosing one or two cardio exercises to add to your routine will help out.
3. Keep Up The Pace. Finally, be sure you keep the pace up. This exercise routine should only last for twenty minutes and most of that those twenty minutes should be work time. You can rest after you complete each circuit or once you have completed the full routine depending on your fitness level. By keeping the pace up, you ensure you get maximum muscle fatigue during the exercise routine.
To ensure maximum muscle fatigue let’s show you your 20 minute core method. Perform each exercise for the period allotted, doing as many reps as possible…
The Core Burn Circuit
plank walk outs – 60 seconds
supermans – 40 seconds
side plank (right side) – 30 seconds
side plank (left side) – 30 seconds
mountain climbers – 30 seconds
leg lowers – 40 seconds
plank hold w/alternating leg raise – 30 seconds
v ups – 30 seconds
plank jacks – 30 seconds
Repeat circuit 3 – 4 times. Do this circuit 2 – 3 times per week. A printable workout core burn workout card is below.
Beginner Exercisers: You may need to rest for 20 – 30 seconds in between exercises or for 1 minute after the complete circuit.
Moderate – Advanced Exercisers: We suggest adding this core workout into your cardio or strength training routine. This would be perfect for after your run or at the end of one of your lifting workouts.
Make sure you work at your personal fitness level.
If you’re not sure of any of the movements, please do a quick youtube or google search or contact your local fitness professional.
We hope you enjoy this workout! Visit us for a fitness retreat to jumpstart your health and fitness habits.
If you have any questions about the core burn workout, please leave them in the comments below. Best In Health - Margot + The Vita Vie Retreat Team
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