Core work should form a vital part of anyone’s training, but it’s easy to shy away from it—it is hard, after all. So wouldn’t it be great to get a killer core workout that’s effective but is also done and dusted in five minutes? We thought so too, so we asked London-based fitness coach Natalie Voyle (@natvoyle) for just such a session.
“This core workout is an ideal workout finisher or a quick burn-out if you’re short on time,” Voyle says. “It’s an AMRAP format, meaning as many rounds as possible, so you keep cycling through all of the exercises until the time is up, only resting at the end. For this finisher, work for five minutes straight. It’s constant work, so go at a pace that you can sustain and allows for good form.
“Make a point of remembering how many rounds you complete and then use that as a marker for next time. As a general goal, however, aim to complete three rounds. Remember, you also have the freedom to increase the workout time as you progress.”
AMRAP Core Workout
Complete as many rounds of the following in five minutes.
Reps 12 each side
Lie on your back with your feet off the ground, hands on your head and elbows pointing to the sides. Bring one knee towards your chest and at the same time bring the opposite elbow towards your knee. Return the knee and elbow to the start and repeat with the other knee and elbow, alternating sides with each rep.
Lie on your back with your legs extended. Raise your legs as high as you can and at the same time bring your torso off the ground and reach to touch your toes so that your body makes a V. Lower slowly.
Reps 12 each side
Start in the top press-up position with your hands directly beneath your shoulders. Brace your core and drive one knee towards your chest, then as that leg is returning to the start begin driving the other forwards.
Stand with your feet shoulder-width apart. Drop your hands to either side of your feet and jump your feet back so that your body is extended. If you’d like to increase the challenge add a press-up here. Spring your feet forwards again, then jump up.
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Jake was formely an intern for Coach and now contributes workouts from some of London’s top trainers. As well as training in the gym and running, he’s competed in the eight-hours-long overnight event Europe's Toughest Mudder twice and the 24-hours-long World's Toughest Mudder once.