{"id":57941,"date":"2021-05-24T00:00:00","date_gmt":"2021-05-23T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30-min-total-core-workout\/"},"modified":"2021-05-24T00:00:00","modified_gmt":"2021-05-23T22:00:00","slug":"30-min-total-core-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-total-core-workout\/","title":{"rendered":"Workout of the week: 30-min total core workout"},"content":{"rendered":"\n
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30-MIN TOTAL CORE WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ core workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & exercise mat<\/p>\n\n\n\n

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

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

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

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

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

  1. Core & balance\u00a0<\/li>
  2. Cross leg squats\u00a0<\/li>
  3. Core glutes kicks<\/li>
  4. Pull-over strength\u00a0<\/li>
  5. Side plank leg raises<\/li><\/ol>\n\n\n\n

    Let’s get to the core of it! <\/strong><\/p>\n\n\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 5 exercises<\/li>
    • 10 reps<\/li>
    • 3 sets<\/li>
    • 45 seconds rest between sets<\/li>
    • 30 minutes<\/li>
    • Equipment: Dumbbells & exercise mat<\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong> <\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        1 – CORE & BALANCE<\/h3>\n\n\n\n

        10 reps (5 on each leg), 3 sets. 30 seconds break between sets. <\/strong><\/p>\n\n\n\n

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

          Exercise focus: <\/strong>balance, core, chest, and arms<\/p>\n\n\n\n