This 18-Minute Core Workout Is Unlike Any You’ve Done Before
You probably have a variety of core workouts in your arsenal to add into rotation on strength training days. Building a strong core is key to becoming a faster rider and crushing big climbs. But busting out the same old bodyweight crunches can get boring, leaving you going through the motions to get it over with rather than getting in a solid workout.
So, Lindsey Clayton, senior instructor at Barry’s in New York City and cofounder of Brave Body Project, created this unique core workout you can do when you’re looking for a challenge.
How to do it: Perform each move for 50 seconds, then take a 10-second break between each move. Repeat the circuit 3 times for a total of 18 minutes. Each move is demonstrated by Clayton so you can learn proper form. All you need is a mat. For one move, you’ll want to be near a couch, table, or set of dumbbells you can use for an anchor.
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Walking Squat to Walking Plank
Start in a high plank position and place your hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists. Step your right foot to the outside of your right hand, followed by left foot to outside of left hand. Stand up into a low squat position and pause. Then, step back to high plank position. Lower down, replacing right hand with right elbow, then left hand with left elbow into a forearm plank position. Reverse to come up to high plank position, then repeat on each side. That’s one rep. Return to starting position and repeat the sequence.
Cat-Cow to Bear Plank Shoulder Tap
Start on all fours in a tabletop position, with shoulders over wrists and hips over knees. Inhale, as you arch your back, drop your belly toward the mat, and look up to the ceiling for Cow pose. On the exhale, round your spine, draw belly button to spine, and roll the head forward to come toward the mat for Cat pose. Return to starting position. Then, keeping your back flat and your butt down, press through hands to lift your knees off the ground two inches. Hold as you bring left hand to tap right shoulder, then replace left hand on the mat. Bring right hand to tap left shoulder, then repeat on each side. That’s one rep. Return to starting position and repeat the sequence.
Side Plank With Cross-Body Crunch
Start on your side with your left forearm on the ground, forming a straight line from your head to your feet, with right foot planted behind left foot and left hand behind your head. Always remember to have the elbow directly under the shoulder. Then, rotate your torso down toward the mat, bringing right knee up to meet left elbow. Return to starting position and repeat.
After completing the move for 50 seconds, rest for 10 seconds, then repeat on other side.
Reverse Crunch to Straight-Leg Raise
Lie faceup on a mat with legs straight up in the air. With arms overhead, use dumbbells, a couch leg, or a doorway anchor yourself in place. Engage your lower abs to lift your hips straight up, then slowly lower them back down in a controlled manner. Try not to let your legs swing toward you; think about stamping the soles of your feet to the ceiling. Lift your glutes and lower back off of the ground, then return them to the mat. Then slowly lower your legs, keeping them straight, until the are a few inches off the ground. Raise legs up to return to starting position. That’s one rep. Continue to repeat the sequence.
Hollow Hold to V-Sit
Begin in a hollow-body position, then immediately bring your chest and knees together into a tuck position for an elevated tuck crunch. Roll back into a hollow-body position and repeat.
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