ALL LEVELS / core strength workout / 15 minutes
Equipment: Hyperextension bench, cable station, medicine ball & weight plate
Abs might look good, but a strong core is so much more than that. It supports your posture, helps you move better, and protects your lower back during both training and everyday life. Whether you’re lifting, running, or just sitting at a desk, your core is always on the line.
Let’s work on its strength with this core strength workout. It consists of 4 exercises, each with 12 reps, performed for 3 sets. Keep the rest minimal between movements and rest for 1 minute between sets. In total, this workout will take you around 15 minutes to complete.
- Hyperextensions
- Pallof press
- Russian twist with medicine ball
- Weighted crunch
Ready to be strong to the core? Let’s do this!
WORKOUT SETUP
- 4 exercises
- 12 reps
- 3 sets
- 1 minute rest between sets
- 15 minutes
- Equipment: Hyperextension bench, cable station, medicine ball & weight plate
WORKOUT EXERCISE LIST
3 rounds
1 – HYPEREXTENSIONS
12 reps
- Lie face down on the bench, tucking your ankles under the footpads. With your body straight, interlace your fingers behind your head.
- Bend forward slowly as far as you can while keeping your back flat. Keep moving forward until you feel your hamstrings stretch.
- Slowly raise your torso back to the initial position.
- Repeat
2 – PALLOF PRESS
12 reps each side
- Stand sideways to a cable machine, holding the handle with both hands at chest height.
- Step away to create tension and position the handle in front of your chest.
- Press the handle straight out, resisting any rotation through your torso.
- Bring it back in with control and repeat.
- Switch sides.
3 – Russian twist with medicine ball
12 reps per side
- Sit on the floor with your knees bent and heels lightly touching the ground.
- Hold a medicine ball close to your chest and lean back slightly to engage your core.
- Rotate your torso to one side, bringing the ball beside your hip, then twist to the other side.
- Repeat, keeping the movement steady and controlled.
4 – Weighted crunch
12 reps
- Lie on your back holding a weight plate against your chest.
- Keep your feet flat on the floor and knees bent.
- Lift your shoulders off the ground by contracting your abs.
- Pause at the top, then lower back down with control.
- Repeat.
Finished this core strength workout? Try another one below.
- 40-min biceps & triceps superset workout
- 45-min AMRAP Hybrid workout
- 300-reps metabolic strength workout
- 30-min chest and back superset workout
- 25-min Smith machine upper-body workout
- 30-min kettlebell pyramid workout
- 20-min shoulder and legs workout
- 30-min upper-body strength workout
- 30-min unilateral back workout
- 20-min total strength workout
- 22-min lower-body strength workout
- 40-min unilateral strength workout
