A strong core is essential for better back posture and improved overall athletic performance. It also helps prevent injury during intense training.

Strengthening your core doesn’t have to be overly complicated or time consuming. Try this 30-minute core focused workout for a strong and stable core.

If you’re having trouble figuring out how to implement a tempo into your workout, click here.

Perform 3 supersets of the following exercises (torsion control and plank)


Torsion control - 10 reps with a one second pause at touch at a 2-1-2-0 tempo

  • Begin in a high plank position with your hands planted directly under your shoulders and your arms extended
  • Keep your body straight from head to toe and your core braced as you tap your left hand to your right elbow
  • Return your left hand to the floor and tap your right hand to your left elbow for one rep


Plank - 30 seconds

  • Begin with your forearms placed directly under your shoulders
  • Position your feet hip-distance apart, push your toes into the floor and squeeze your glutes to help stabilize your body
  • Keep your neck, head and spine in a neutral position as you breathe deeply and hold the position
  • 60 seconds rest

Perform 3 supersets of the following exercises (dead bug and hollow hold)


Dead bug with overhead kettlebell – 10 reps at a 2-1-2-0 tempo

  • Begin laying on your back
  • Hold a kettlebell with both hands and extend your arms straight up to the ceiling
  • Lift your shoulder blades off the ground to create tension in your abs
  • Bend your knees and lift your feet off the ground
  • Lower your arms and left leg at the same time, while keeping the opposite leg in the start position
  • Pause briefly before bringing the left leg back up to the starting position
  • Repeat the movement with the opposite leg


Hollow hold with kettlebell overhead - 20 seconds

  • Begin laying on your back
  • Hold a kettlebell with both hands
  • Extend your legs and arms outward until they are straight
  • Brace your core and lift your feet and arms upward slightly and hold for 20 seconds
  • 60 seconds rest

Stir the pot - 30 seconds one way, then rotate 2 times

  • Begin on your knees with an exercise ball placed under your forearms
  • Brace your core, plant your toes into the mat and lift your knees off the floor
  • Grasp your hands and rotate your forearms in a circular motion for 30 seconds
  • Reverse the direction of the movement and continue for another 30 seconds
  • 60 seconds rest

Farmer's walk - 4 sets of 20 meters

  • Place a dumbbell or kettlebell on the outside of each of your feet
  • Squat down and grab each weight with a neutral, palms-in grip
  • Brace your core and keep your chest upright as you stand
  • Walk forward while keeping your core engaged to prevent the weight from overloading your lower back
  • After you’ve walked the designated distance or amount of time, squat down to place the weight back on the floor on the outside of each of your feet