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The 16 Minute Core Workout You Need to Try

January 17, 2015 2 min read

One way that I LOVE to change it up and challenge my ability and strength in my training, is with unilateral power movement. With unilateral training, exercises are performed one limb at a time, which elicits more core function since there is an unbalance in the movement of weight. So your core muscles will have to work even harder, to do those one leg hops or one leg bent over rows, then when using both legs or both arms. CORE-STRONG When working unilaterally, you also discover areas that you may need to work on to address weaknesses or imbalances. Improving these imbalances will greatly help when you work bilaterally, or with both limbs working at the same time. With this said, these moves are also a lot more challenging, so if you need to modify, then do so until you build up the strength and endurance to perform them (especially those in this workout), with great form. DO NOT rush through these moves. Take your time and focus and think about that mind/muscle connection. [bctt tweet="CORE STRONG - 16 Minute POWER Workout"] Set your timers for 30 seconds of work, 10 seconds rest, 24 rounds. This means you will complete the 6 exercises, 4x through. Remember, you are working for 30 seconds on EACH side with each exercise. The only rest you will get is the 10 seconds in between each exercise. After the 16 minutes are up, you can rest and stretch! As always, do a quick warmup to get the blood flowing to the muscles (around 2-5 minutes), stretch lightly if you need and then begin!

CORE STRONG - 16 Minute POWER Workout

30 seconds - Single Arm Mt. Climbers LEFT 10 seconds  - REST 30 seconds - Single Arm Mt. Climbers RIGHT 10 seconds - REST 30 seconds - Single Leg Reverse Lunge touch the floor /Knee Up (Left) 10 seconds - REST 30 seconds - Single Leg Reverse Lunge touch the floor/knee up (right) 10 seconds - REST 30 seconds - One Leg Burpee Push Up RIGHT 10 seconds - REST 30 seconds - One Leg Burpee Push Up LEFT 10 seconds - REST REPEAT 3 More TIMES for 16 minute/24 round total. Below are videos of EACH exercise (above) which you will perform on each side. One Arm Mt. Climbers http://youtu.be/j-20CQrvbko Single Leg Reverse Lunge, Knee Up, Touch the Floor http://youtu.be/ZA2VpV2WcR4 One leg Burpee push up http://youtu.be/M7LyBacQA6A

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