20-Minute Core Workout

Set Up

  • Area size – 2m x 2m
  • Time – 20 minutes

Workout

Exercise

Active Rest

Crunches

40 secs 20 secs

Side Plank (Left)

40 secs

20 secs

Side Plank (Right)

40 secs

20 secs

Heel Touches

40 secs

20 secs

Alternate Heel Touches

40 secs

20 secs

Raised Heel Touches

40 secs

20 secs

Side Heel Touches (Right)

40 secs

20 secs

Side Heel Touches (Left)

40 secs

20 secs

Rowboats

40 secs

20 secs

Russian Twists

40 secs

20 secs

Left Over Right

40 secs

20 secs

Right Over Left

40 secs

20 secs

Scissors

40 secs 20 secs

Up-Down Plank

40 secs 20 secs
Upright Plank 40 secs

20 secs

Plank 40 secs

20 secs

Supermans

40 secs

20 secs

Bridges

40 secs

20 secs

Mountain Climbers 40 secs

20 secs

Knee to Elbow 40 secs

20 secs

Increasing the level of difficulty:

  • Decrease the rest time between exercises.

Decreasing the level of difficulty:

  • Increase the rest time between exercises.

Link to Equipment List

Footballs
Cones
Bibs
Poles
Small Goals