15 Minute Quickie Core Workout

by Kaylie Ginn | Apr 20, 2020 | Body Weight Workouts, Members, Under 20 Minutes, Workouts | 33 comments

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15 Minute Quickie Core Workout
Print Workout Here

You ladies keep requesting core workouts, so here you go! Only 10 minutes of intense core work and you are DONE.

What you will need:

Just you, and a mat

Warm-Up:

Included in workout.

Workout:

For today’s quickie, we have 5 moves. 45 on 15 off, 2 x through. BOOM

Exercises:

Low Plank Hip Swivel to Dolphin – in a low plank position (knees or toes) bring your right hip towards the floor, come back to centre and then drop your left hip towards the floor. Return to centre and drive your booty towards the sky. Return to centre. That is one rep. Be mindful to keep your bellow button in tight and that your elbows are in line with your shoulders
Candlestick Dippers – Coming up onto your knees, kick one leg out straight to the side. Bring your hands up above your head and clasp your hands together. Come down into a side crunch on the opposite side of the leg that is extended. This is a great move for toning the waistline.
Alternating V-Ups – On your back, with both legs extended in front of you, exhale as you lift one leg towards you, while crunching up and reaching with both hands towards the lifted leg. With control slowly lower back down. Alternate each leg with each rep
Windshield Wipers – lying flat on your back, bring your arms our wide to help with balance. Lift both legs up, either keeping the legs straight or modify with bent knees (that’s what I did) slowly bring both legs towards the floor on one side, keeping your shoulders flat on the floor, return to centre and repeat on the other side.
1,2,3 Bicycle Crunch – Classic bicyle crunch, but pause for a moment on the third rep to burn the abs even more! Muahahah

Cool down/Stretching

Complete 5-10 minutes of nice gentle stretching

Make Today Badass,
Kaylie

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33 Comments

Kristina Bergeron on April 20, 2020 at 2:23 pm

Just right for a sneaky work from home lunch sesh!
Reply
- Kaylie Ginn on April 21, 2020 at 11:52 am
  
  wow look at you go! thats amazing!
April Patch on April 20, 2020 at 6:00 pm

Cameron gets to pick the order, it does not matter to be as we will do them all. I just told him the secret that the shorter are usually harder though! He always goes for shortest first lol
Reply
- Kaylie Ginn on April 21, 2020 at 11:52 am
  
  hahaha I love him, thats too cute
AmandaA on April 20, 2020 at 7:41 pm

Woohoo! That was a burner, definitely bookmarking this one for the future.
Reply
- Kaylie Ginn on April 21, 2020 at 11:52 am
  
  So glad you enjoyed :)
Vchurch92 on April 21, 2020 at 7:48 am

Was perfect to do first thing in the morning before the little one woke up.
Reply
- Kaylie Ginn on April 21, 2020 at 11:51 am
  
  Good for you babe! Hope it kicked started your day :)
Karyn Ngo on April 21, 2020 at 8:23 am

Was feeling crazy so went for round three. Feeling great!
Reply
- Kaylie Ginn on April 21, 2020 at 11:51 am
  
  YAY YOU DID! wooooo
Amanda Savoy on April 21, 2020 at 9:58 am

Whoa! That was a burner. Especially after pound last night! Also so great to do before in school learning here. Thanks!
Reply
- Kaylie Ginn on April 21, 2020 at 11:50 am
  
  Good for you for sneaking this in girl!
SHERRYEKSTROM on April 21, 2020 at 2:39 pm

Loved that nice Lil number! It was the perfect pair with the “phys ed” hiit workout I did with my kiddos first :)
Reply
Rebeca Olivares on April 21, 2020 at 4:54 pm

Thanks for another great workout!
Reply
Jennifer Wiggans on April 22, 2020 at 11:29 am

Wowzers felt that!
Reply
Jenna Lum on April 22, 2020 at 1:03 pm

Love a solid core workout! Can’t wait to feel that work tomorrow. Thanks Kaylie!
Reply
Ann on April 22, 2020 at 4:07 pm

After last nights boot camp and now this my abs are burning!
Reply
lisakvapil on April 22, 2020 at 5:20 pm

Boom! DONE! Feels good to do a core workout. I love the variety you guys give. The. Best. :) xo
Reply
- Kaylie Ginn on April 24, 2020 at 4:14 pm
  
  YAY I am so glad you were digging it babe
Kate Stock on April 22, 2020 at 7:13 pm

Omg I’m dead and can’t get up! My legs needed a break after all of the legs with classes lately. Today was crazy at work and honestly all I want is a drink but how could I don’t squeeze in 15 mins with you first!!
Reply
- Kaylie Ginn on April 24, 2020 at 4:14 pm
  
  thats my boo!!!! so proud of you girl
Sandra T on April 23, 2020 at 6:29 am

Always good! Thanks for the quick, but effective start to my day!
Reply
- Kaylie Ginn on April 24, 2020 at 4:14 pm
  
  my pleasure babe :)
Kendra Lawrence on April 23, 2020 at 10:05 am

core on fire!
Reply
julieboak on April 23, 2020 at 4:32 pm

those bicycle crunches were a killer!!!!
Reply
- Kaylie Ginn on April 24, 2020 at 4:13 pm
  
  super killer LOL
Michele on April 24, 2020 at 6:14 am

Will be bookmarking this one!
Reply
- Kaylie Ginn on April 24, 2020 at 4:13 pm
  
  woohoo, glad you enjoyed
Tlenny on April 24, 2020 at 11:58 am

Exactly what i needed today along with my 7km walk! Thankyou
Reply
- Kaylie Ginn on April 24, 2020 at 4:13 pm
  
  wow good for you babe!
Angelique Ashwin on May 7, 2020 at 2:33 pm

Good one! Especially after the heavy weights workout!
Reply
Kate Stock on June 18, 2020 at 7:29 pm

Couldn’t bring myself to doing legs butt cardio or arms tonight! This 10 min quickie not only is it a burner it makes me feel badass strong and not so crappy for not doing a hardcore workout tonight
Reply
- Kaylie Ginn on June 19, 2020 at 7:48 am
  
  YAY good for you beautiful!!!

15 Minute Quickie Core Workout

33 Comments

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