15 Minute Core Workout

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Every morning I wake up and scroll through my Instagram feed as I make a pot of dark roast coffee. With a career in food and fitness, my feed is populated with savory foods and pictures of fitness junkies with washboard abs. 

I know the two are polar opposites, how can this be right? Well, it’s all about balance and knowing what is important. Developing a strong core and abdominal muscles are more than just the typical 6 pack that you see in magazines or on Instagram.

Would it surprise you if I told you that fitness models spend about a week prepping for a photoshoot to showcase their abs? It’s an involved process that I will cover in another blog post, but what I can tell you is that they focus on a strong foundation of core and abdominal exercises to build their base. 

This 15 Minute Core Workout is routed in that same foundation, developing a strong core, and tweaking the abdominal muscles with unpredictable, stimulating movements. I can’t promise you that you will look exactly like the models in the magazines, but you will be amazed at the strength you will develop to power you through life.

Quick Stats:

  • Equipment Needed: Workout Mat or Towel
  • Workout Length: 15 minutes
  • Intensity: 3 flames
  • Est. Calories Burned: 140 Calories

Workout Summary

Warm-Up Sequence (x1)

Reverse Plank With Leg Raise (20 reps)
Speed Rotation (10 reps)

Circuit Sequence (x3)

Weighted Side Bends (10 reps)
Dumbbell Wood Choppers (5 reps per side)
Plank With Alternating Arm Lift (10 reps)
Prone Cobra (10 reps)
Weighted Crunch (10 reps)
Leg Circles (10 reps)
Dumbbell Torso Rotation (10 reps)
Side Plank With Reach Rotation (20 reps)

Cool Down Sequence (x1)

Yoga Flow: Child’s Pose (30 seconds)
Yoga Flow: Shavasana (30 seconds)

Exercise Instructions

Warm-Up Sequence (x1)

Reverse Plank With Leg Raise (20 reps)

Reverse Plank with Leg Raise | 15 Minute Core Workout

Step 1: Sit on the floor with your legs outstretched and your palms on the floor behind you.
Step 2: Lift up your hips and keep your body straight, then alternate by lifting each leg 45 degrees.
Step 3: Repeat the sequence.

Dumbbell Speed Rotation (10 reps)

Dumbbell Speed Rotation

Step 1: Stand with your feet shoulder-width apart while holding a dumbbell vertically in your hands.
Step 2: Twist 90 degrees to the right and then to the left.
Step 3: Repeat the sequence.

Circuit Sequence (x3)

Weighted Side Bends (10 reps)

Weighted Side Bends

Step 1: Stand with your feet shoulder-width apart while holding a dumbbell in each hand horizontally.
Step 2: Keeping your back straight, slowly bend to the left, pause, then slowly bend to the right.
Step 3: Repeat the sequence.

Dumbbell Wood Choppers (5 reps per side)

Dumbbell Wood Choppers | 15 Minute Core Workout

Step 1: Stand with your feet shoulder-width apart while holding a dumbbell vertically with both hands just above your right shoulder and rotate slightly to the right.
Step 2: Swing the dumbbell down to your left thigh and repeat the sequence.
Step 3: Repeat on the other side.

Plank With Alternating Arm Lift (10 reps)

Plank with Alternating Arm Lift | 15 Minute Core Workout

Step 1: Assume a plank position with your arms and elbows forming a 90-degree angle with the floor.
Step 2: Keeping your body straight alternate raising each arm and extending out and back down.
Step 3: Repeat the sequence.

Prone Cobra (10 reps)

Prone Cobra

Step 1: Lie facedown on the floor with your legs straight and your arms next to your side.
Step 2: Raise your head and legs up and extend your arms back.
Step 3: Lower back to the starting position.
Step 4: Repeat the sequence.

Weighted Crunch (10 reps)

Weighted Crunch | 15 Minute Core Workout

Step 1: Lie on your back with your knees bent while holding a dumbbell vertically behind your head.
Step 2: Keeping your arms and shoulders straight raise up slightly into a crunch, then back down.
Step 3: Repeat the sequence.

Leg Circles (10 reps)

Leg Circles

Step 1: Sit on the floor with your legs outstretched and your arms and elbows forming a 90-degree angle with the floor and lean back.
Step 2: Keeping your legs straight lift them up to 45 degrees and rotate in a circular motion.
Step 3: Repeat the sequence.

Dumbbell Torso Rotation (10 reps)

Dumbbell Torso Rotation | 15 Minute Core Workout

Step 1: Sit on your heels with your knees bent and hold a dumbbell horizontally in front of you. 
Step 2: Holding the dumbbell and keeping your knees in place rotate to the left and then to the right.
Step 3: Repeat the sequence.

Side Plank With Reach Rotation (20 reps)

Side Plank with Reach Rotation | 15 Minute Core Workout

Step 1: Assume a side plank position with your feet stacked and your arm and elbow forming a 90-degree angle with the floor and raise your other arm toward the ceiling. 
Step 2: Bring your arm down and slowly rotate it under your body and back up and repeat the sequence. 
Step 3: Repeat on the other side.

Cool Down Sequence (x1)

Yoga Flow: Child’s Pose (30 seconds)

Child's Pose

Step 1: Kneel on the floor and sit back on your heels.
Step 2: Exhale and lower your body to the floor with your arms outstretched and tuck into a ball.
Step 3: Stay in this position as long as you would like to feel the relaxing stretch.

Yoga Flow: Shavasana (30 seconds)

Shavasana

Step 1: Lie on your back with your legs outstretched shoulder-width apart and your arms by your side.
Step 2: Stay in this resting position as long as you like to relax after your workout, you deserve it.


Written by the Nutriology Fitness Team

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