Crush Your Week: 5 Core Workouts
A strong and stable core is essential for everyone. Not only does it make for a better-performing athlete, but it also helps protect against injuries and supports the rest of the body to help ease aches and pains. This super simple, yet effective test, courtesy of Spartan Coach Evan Betts, covers the whole core for extreme results.
Much like Betts' Short Haul, Monday's workout includes four exercises that you’ll perform for 30 seconds at a time. Your goal? Complete as many reps as possible in the allotted time. And to truly challenge yourself, see if you can one-up your reps in each round. Betts scored 120 in round one, 131 in round two, and 149 in round three. Think you can beat it? Time to find out!
After you crush The Gut Check, we've got four additional 20-minute workouts with the ultimate balance of strengthening and conditioning designed to crush your core and make you stronger with each set.
What are the benefits of core workouts?
The benefits of adding core exercises to your weekly training include:
- Injury prevention
- Improved balance and mobility
- More efficient breathing
- Better posture
- Back pain prevention or elimination
Workout: The Gut Check
Complete as many reps as possible (AMRAP) of each exercise in 30 seconds each, then rest 90 seconds after 1 round. Complete 3 rounds and count your total reps.
- Push-ups
- Alternating reverse lunge
- Bodyweight squats
- Plank up-downs
Workout: The Core Crusher
Two, 8-minute EMOM circuits, where you'll complete the required reps of each exercise and then rest the remainder of the minute.
Circuit I
- 10 sit-ups
- 10 plank hip taps
- 10 palm plank jacks
Circuit II
- 10 v-ups
- 10 leg lowers/lifts
- 10 mountain climbers
Workout: Dynamic Core
A 16-round Tabata-style workout, where you'll do 20 seconds of work followed by 10 seconds of rest. Take 90 seconds of rest after round 8.
- Kick throughs
- Pike-ups
- Mountain climbers
- Push-up to opposite toe reach
Workout: Core Meltdown
Two, 8-minute EMOM circuits, where you'll complete the required reps of each exercise and then rest the remainder of the minute.
Circuit I
- 10 tuck jumps
- 10 plank up-downs
- 10 toe touch crunches
Circuit II
- 10 elbow plank jacks
- 10 X-ups
- 10 palm plank knee-to-elbows
Workout: Spartan Abs
A 16-round Tabata-style workout, where you'll do 20 seconds of work followed by 10 seconds of rest. Take 90 seconds of rest after round 8.
- Dead bugs
- 2-second Superman holds
- Toe touches
- Bear crawl forward/backward
