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This 5-Minute Core Workout Offers Three Different Intensity Levels

Header 5 Minute Core

If you can find five minutes to squeeze in a core workout, I’ve got a quick and effective one for you to try.

Instructions:
#1: Choose an intensity level for your core workout
Level 1: perform each exercise for 30 seconds, and then rest for 30 seconds before moving on to the next exercise.
Level 2: perform each exercise for 45 seconds, and then rest for 15 seconds before moving onto the next exercise.
Level 3: perform each exercise for 60 seconds, and then move directly onto the next exercise as quickly as possible.

#2: Set a timer for your desired intervals. Looking up at a clock can compromise your form.

#3: Perform each of the exercises below in order for the amount of time indicated in step 1.

Note: No matter what intensity level you choose, do not rush through the exercises. They are to be performed with control and precision. This isn’t a workout where you’re trying to see how many reps you can do in a given amount of time.

Exercise #1: High plank with arm reaches
Note: Try to keep your hips squared up to the ground when reaching your arm out.

plank with arm reach

Exercise #2: Rotating plank (forearm plank to side plank, rotating from side to side)
Note: When rotating into the side plank, try to keep your hips lifted.

rotational plank

Exercise #3: Back Extension with a Lat Squeeze
Note: Keep your abdominals engaged while lifting your arms and legs off the ground. Contract your lats by pulling your elbows down by your ribcage, as if you’re doing an invisible lat pulldown.

Back Extension with Shoulder Blade Squeeze

Exercise #4: Bird/ Dog Crunch
Notes: Try to keep your hips as stable as possible. When you pull your knee and elbow towards one another, imagine doing an upside down crunch.

Bird Dog Crunch

Exercise #5: Slow Motion Mountain Climbers
Notes: Try not to move your hips up and down like you do when performing a regular mountain climber instead use your abdominal muscles to stabilize the torso.

Slow Motion Mountain Climbers

 

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Race Pace Jess

Race Pace Jess

Jess Underhill fell in love with running during a rough patch in life, a time period most people just refer to as middle school. Twenty-six years later that first runner's high she experienced continues to shape nearly every aspect of her life, including her career. She has a Master's Degree in Exercise Science and Health Promotion, is graduate of the Institute for Integrative Nutrition and is a UESCA Certified Run Coach. Most recently Jess launched Race Pace Run Club, a free virtual run club that welcomes runners of all levels from coast to coast and also meets in-person in NYC. She is an ambassador for Sparkly Soul Headbands