{"id":57647,"date":"2026-06-08T05:00:00","date_gmt":"2026-06-08T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57647"},"modified":"2026-04-17T15:06:05","modified_gmt":"2026-04-17T13:06:05","slug":"15-min-core-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-min-core-strength-workout\/","title":{"rendered":"Workout of the week: 15-min core strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS<\/strong> \/ core strength workout \/ 15 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Hyperextension bench, cable station, medicine ball &amp; weight plate<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abs might look good, but a strong core is so much more than that. <strong>It supports your posture, helps you move better, and protects your lower back during both training and everyday life.<\/strong> Whether you\u2019re lifting, running, or just sitting at a desk, your core is always on the line.<\/p>\n\n\n\n<p>Let&#8217;s work on its strength with this <strong>core strength workout<\/strong>. It consists of <strong>4 exercises<\/strong>, each with <strong>12 reps<\/strong>, performed for <strong>3 sets<\/strong>. Keep the rest minimal between movements and <strong>rest for 1 minute between sets<\/strong>. In total, this workout will take you around <strong>15 minutes to complete<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Hyperextensions<\/li>\n\n\n\n<li>Pallof press<\/li>\n\n\n\n<li>Russian twist with medicine ball<\/li>\n\n\n\n<li>Weighted crunch<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready to be strong to the core? Let&#8217;s do this!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises&nbsp;<\/li>\n\n\n\n<li>12 reps&nbsp;<\/li>\n\n\n\n<li>3 sets<\/li>\n\n\n\n<li>1 minute rest between sets<\/li>\n\n\n\n<li>15 minutes&nbsp;<\/li>\n\n\n\n<li>Equipment: Hyperextension bench, cable station, medicine ball &amp; weight plate<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 \u2013 HYPEREXTENSIONS<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie face down on the bench, tucking your ankles under the footpads. With your body straight, interlace your fingers behind your head.<\/li>\n\n\n\n<li>Bend forward slowly as far as you can while keeping your back flat. Keep moving forward until you feel your hamstrings stretch.<\/li>\n\n\n\n<li>Slowly raise your torso back to the initial position.<\/li>\n\n\n\n<li>Repeat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; PALLOF PRESS<\/h3>\n\n\n\n<p><strong>12 reps each side<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand sideways to a cable machine, holding the handle with both hands at chest height.<\/li>\n\n\n\n<li>Step away to create tension and position the handle in front of your chest.<\/li>\n\n\n\n<li>Press the handle straight out, resisting any rotation through your torso.<\/li>\n\n\n\n<li>Bring it back in with control and repeat.<\/li>\n\n\n\n<li>Switch sides.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Russian twist with medicine ball<\/h3>\n\n\n\n<p><strong>12 reps per side<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the floor with your knees bent and heels lightly touching the ground.<\/li>\n\n\n\n<li>Hold a medicine ball close to your chest and lean back slightly to engage your core.<\/li>\n\n\n\n<li>Rotate your torso to one side, bringing the ball beside your hip, then twist to the other side.<\/li>\n\n\n\n<li>Repeat, keeping the movement steady and controlled.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Weighted crunch<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on your back holding a weight plate against your chest.<\/li>\n\n\n\n<li>Keep your feet flat on the floor and knees bent.<\/li>\n\n\n\n<li>Lift your shoulders off the ground by contracting your abs.<\/li>\n\n\n\n<li>Pause at the top, then lower back down with control.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Finished this core strength workout? Try another one below.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/40-min-biceps-triceps-superset-workout\/\">40-min biceps &amp; triceps superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/45-min-amrap-hybrid-workout\/\">45-min AMRAP Hybrid workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/300-reps-metabolic-strength-workout\/\">300-reps metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-chest-and-back-superset-workout\/\">30-min chest and back superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-smith-machine-upper-body-workout\/\">25-min Smith machine upper-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-kettlebell-pyramid-workout\/\">30-min kettlebell pyramid workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-shoulder-and-legs-workout\/\">20-min shoulder and legs workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-minute-upper-body-strength-workout\/\">30-min upper-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-unilateral-back-workout\/\">30-min unilateral back workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-total-strength-workout\/\">20-min total strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/22-min-lower-body-strength-workout\/\">22-min lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/40-min-unilateral-strength-workout\/\">40-min unilateral strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ core strength workout \/ 15 minutes Equipment: Hyperextension bench, cable station, medicine ball &amp; weight plate Abs&#8230;<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 15-min core strength workout","_seopress_titles_desc":"Abs might look good, but a strong core is so much more than that. Strengthen it with this 15-min core strength workout.","_seopress_robots_index":"","_seopress_analysis_target_kw":"core strength workout","footnotes":""},"categories":[103],"tags":[936,1734,126,359,935],"class_list":["post-57647","post","type-post","status-publish","format-standard","hentry","category-move","tag-wow","tag-core-strength-workout","tag-workout","tag-core-workout","tag-workout-of-the-week"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57647","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=57647"}],"version-history":[{"count":7,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57647\/revisions"}],"predecessor-version":[{"id":57748,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57647\/revisions\/57748"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=57647"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=57647"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=57647"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}