Workout of the week: 30-min total core workout

24th May 2021

core workout - entraînement du tronc - EVO Fitness

ALLY NJAMA

Personal trainer at EVO Fitness in Bern

Ally is a former professional boxer and a former natural bodybuilder. He specializes in correcting and treating muscle imbalances, which cause pain and a limited range of motion. Ally has over 20 years of experience as a personal trainer and will help you achieve any personal fitness goal.

Follow him on Instagram: @njama3

Book a PT session: [email protected]

30-MIN TOTAL CORE WORKOUT

ALL LEVELS / core workout / 30 minutes

Equipment: Dumbbells & exercise mat

Contrary to popular belief, core and abs are not the same. Abdominal muscles – or, as we like to call them, abs – are the exterior set of muscles that, when exercised long enough, can grant you the so desired six-pack.

Your core, however, is way more complex. Sure, it includes your abdominal muscles, but it stretches way further than that, reaching the pelvis and the diaphragm, your back and your hips. Meaning you can have a strong core without a six-pack and vice-versa.

A six-pack will make you look good, a strong core will take you places. That’s because you will still look good, but you will enhance your overall gym and sports performance. Not to mention that it will also mitigate your back pain and protect you against injuries, improving your everyday life.

Today’s session, as you figured out by now, is focused on your core. It was designed by our personal trainer from EVO Bern in Switzerland, Ally Njama. You might remember him from this full-body strength workout.

It consists of 5 exercises and it will take you around 30 minutes. You should perform 10 reps for 3 sets of each exercise, with 45-seconds break between sets.

Core & balance
Cross leg squats
Core glutes kicks
Pull-over strength
Side plank leg raises

Let’s get to the core of it!

WORKOUT SETUP

5 exercises
10 reps
3 sets
45 seconds rest between sets
30 minutes
Equipment: Dumbbells & exercise mat

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Dumbbells = water bottles filled with water and / or sand

WORKOUT EXERCISE LIST

1 – CORE & BALANCE

10 reps (5 on each leg), 3 sets. 30 seconds break between sets.

Stand tall and lift one leg off the ground.
Bend down until your touch the ground with both hands.
Now, walk with your hands until you get into a push-up position.
Bend your elbows and descend to a plank.
Return to the push-up position and walk back to the standing position with one leg off the floor.
Repeat 5 times with one leg, while keeping the other leg all the time off the ground.
Then repeat 5 times with the other leg.

Exercise focus: balance, core, chest, and arms

2 – CROSS LEG SQUATS

10 reps each side, 3 sets. 45 seconds break between sets.

Stand tall with your feet shoulder-width apart
Hold two dumbbells and engage your core.
Now, bring the right leg across you and place it closer to your left side.
Squat down, keeping your back straight.
Control you movement and get back up.
Repeat 10 times and then switch legs.

Exercise focus: glutes, quadriceps, and hamstrings

3 – CORE GLUTES KICKS

10 reps each side, 3 sets. 45 seconds break between sets.

Start on all fours, both knees touching the ground.
Engage your core and keep a neutral spine.
Then, in an explosive movement, lift both knees to bear squat. Extend your right leg, kicking the left one backwards.
Return to bear squat position, knees off the ground.
Repeat 10 times and then switch to the opposite leg.

Exercise focus: glutes, shoulders and abs

4 – PULL-OVER STRENGTH

10 reps, 3 sets. 45 seconds break between sets.

Descend into a plank position, elbows on the mat.
Lock your core and keep your back straight.
Now, slowly walk back, using the tip of your toes and elbows to help you get back.
Lower yourself until your arms are almost straight and your chest nearly touching the ground.
Move forward, again using your elbows and toes. Drop your chest over your tucked elbows until it almost touches your arms.
That’s one rep.

Exercise focus: abs, shoulders and back

5 – SIDE PLANK LEG RAISES

10 reps each side, 3 sets. 45 seconds break between sets.

Lay down over the mat on your left side.
Place your left elbow on the mat, extend both legs while lifting your whole body off the mat.
Make sure your core is engaged and that your body is in a straight line.
Now, lift your right leg higher than your top hip and hold for 20 seconds.
Then, bring the knee of your top leg and elbow together. Perform 10 times.
Change sides.
This is one full set.

Exercise focus: core