This is my 15 minute core circuit that I do a few times per week. All of my workouts incorporate resistance bands and a TRX suspension system, which do a great job at increasing core strength; however, I like to incorporate some direct training to increase functional strength, help prevent back pain, and improve my posture. I designed this routine to include a variety of core exercises including weighted and non-weighted movements, isometric holds, and compound exercises to ensure I hit all aspects of my core. Give it a try and let me know what you think.

Rep Scheme:

This routine is a straight forward circuit with a finisher at the end of each round. I do 25 reps of each exercise (25 each side for unilateral exercises like the wood chop and oblique twist) then finish the circuit with a 1 minute plank. I then take a 30 second break, and do it all over again but with 20 reps of each exercise and another 1 minute plank to finish the circuit. Rinse and repeat with 15 reps, then 10. If this is too much for you, you might consider doing 20, 15, 10, and 5 reps with planks and building up from there. Enjoy!

Workout:

Exercise 1: Resistance Band Standing Ab Twist

This demonstration uses a cable machine, but I use an anchored resistance band. The movement is exactly the same.

Exercise 2: Kettlebell Sit Up

Exercise 3: Lying Leg Raises

I don’t have a bench at home so I do this exercise off the edge of my bed.

Exercise 4: Alternating Kettlebell Oblique Twist

Exercise 5: Bicycle Crunch

Finisher Exercise: Plank