This is the one of the busiest times of the year. I put together this quick eight minute tabata-style core workout so you can squeeze it in even when you are too busy to exercise. This is also a great core workout to do as part of your warm up before you run or cool down after.
We follow the Tabata protocol which is 20 seconds work, 10 seconds rest for four minutes. You can download a free Tabata timer in the App store or on Google Play that makes it easy to time these workouts. I use a GymBoss timer (<-affiliate link) in the #shredshed and at my bootcamps. It makes it really easy to set the intervals.
8 MINUTE TABATA-STYLE CORE WORKOUT
In circuit one you'll perform 20 seconds of the crunch, rest for 10 seconds, then move on the next exercise. Once you complete the last exercise, the side plank, you will repeat the circuit. Do a right side plank on the first time though, then a left side plank the second time. After four minutes rest for one minute before moving on to circuit two.
In circuit two you'll start with low plank for 20 seconds, rest for 10 seconds then move on to the next exercise. Once you complete the last exercise, the bird dog, you will repeat the circuit. When performing the bird dog, do right leg and left arm extended the first time through and then switch to left leg, right arm the second time.
Give it a try and let me know what you think. Any questions? Let me know in the comments.
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I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help.
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.