5-Move Bodyweight Core Workout | SELF

By Bernard Turk On Jan 1, 2021

Who’s psyched for today’s bodyweight core workout?! We are so close to the finish of our Better Together Challenge—and believe it or not, just as close to the end of the first month of 2021. Hang in there, and keep on keepin’ on. If you’ve made it this far, there’s no doubt in our minds that you can complete this last week of workouts with a bang.

By now you should be pretty familiar with your core. You might even feel it getting stronger—perhaps you’re less sore after your workouts or find that you’re able to do more reps in the same period of time. If the workouts are getting easier for you, experiment with a longer work interval for our last week of working out together.

We also definitely recommend trying our countdown finisher for a final five-minute burn at the end of this bodyweight core workout. You can think of these finishers like a fun little game before you start to cool off. You’ll do a move for 50 reps, then another move for 40 reps, and then another move for 30 reps, then 20 reps, and finally your last move for 10 reps. When you finish that move, you’ll hold a forearm plank until the time is up. If your core wasn’t on fire before, it sure will be now. Ready, set, go!

The bodyweight core workout below is for Day 23 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.

WORKOUT DIRECTIONS

Do each move below for your selected interval of work and rest. At the end of all the moves, rest for 60 seconds. That’s 1 circuit. Do the circuit 3–5 times. Then try the countdown finisher.

Option 1: 30 seconds of work, 30 seconds of rest
Option 2: 40 seconds of work, 20 seconds of rest
Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES

Reverse Lunge (Alternating Sides)
Triple Climber
Glute Bridge March
Side Plank Crunch (Right Side)
Side Plank Crunch (Left Side)

COUNTDOWN FINISHER

Start a timer for 5 minutes. Do each move below for the indicated number of reps, as quickly as possible, with no rest. After you finish all the moves, hold a forearm plank until the timer runs out. Note: Each side equals 1 rep.

Source