It’s been DAYS, and I’m STILL feeling this workout! Core meltdown is right.
All the exercises are dorm room friendly (no jumping required), and can be modified to suit your level. Read through the descriptions for modifcation suggestions and form tips.
No equipment is required, but feel free to add what you have! Weights can be added to almost any exercise, as can books, dumbbells or other resistance.
Move as quick as you can through the moves without sacrificing form.
Two Ways To Do It…
A. 16 Minute AMRAP (best for intermediate/advanced)
Complete as many rounds as you can in 16 minutes.
B. 4 Rounds For Time (all levels)
Complete 4 rounds in your best possible time.
Don’t forget to write down you score! This gives you a benchmark to hit for next time. Write down how many rounds you completed, or how long it took to complete 4 rounds. MY TIME: 4 rounds in 17:38
“16 Min. Core Meltdown” Breakdown
7 core based exercises. 16 reps each. Make sure you’re using proper form and move as quickly as you can through the exercises. Use the modification that suits your needs best (and feel free to switch to easier modifications if needed).
Always warm up and cooldown after your workouts.
16 Min. Core Meltdown Circuit
Warm up for 5-10 minutes.
- 16 Squat & Side Lift
- 16 Alternating Froggers
- 16 Straight Leg Kicks (front & side)
- 16 V-Ups
- 16 Back Lunge To Kick (8 per side)
- 16 Oblique Wheels Sumo Squats (R + L = 1 rep)
- 16 Russian Twists (R + L = 1 rep)
Cooldown & Stretch
EXERCISE DESCRIPTIONS & MODIFICATIONS
1. Squat & Side Lift
Tips: Engage your core and contract through your obliques during the leg lift. The leg lift doesn’t have to be very high to feel the contraction. Start the motion by lifting your hip to your rib cage, squeezing the obliques on that side.
A. Take feet wider out than hips width apart, toes slightly facing out. Sink down and back into a squat, keeping weight in the heels of your feet (wiggle your toes to make sure). Keep your chest up and push your hips to the back of the room.
B. Stand, transferring the weight to one heel as you lift one leg out to the side. Keep the standing knee slightly bent for balance, and lift out to the side with a straight leg. Try not to tilt your torso as you lift: stand tall.
C. Lower your leg, sinking back into the squat. Repeat the motion on the other side. Go as fast as you can with good form.
2. Alternating Froggers
A. Start in plank position, hands directly under the shoulders. Keep your butt low, shoulders, hips and feet in one straight line.
B. Step one foot in, knee towards your shoulders and to the outside of your arm (a runners lunge). Flexibility will play a role in how far you can step it in: inch your foot forward a bit if you can’t make it in one step and only go as far as is comfortable. Transfer some of your weight to your foot as you step.
C. Keep your butt down, eyes forward and try not to sway in the torso (don’t look at your toes!) as you alternate sides. Use your abs and not your torso/legs to switch sides. Try to minimize bouncing.
Beginners: step back to plank and alternate sides, stepping one foot forward and then the other.
Intermediate: switch with a jump instead of a step, alternating feet. Add speed when you can, and use your core to switch sides. Try to keep your butt down.
Advanced: Try full froggers (see photo). Hop both feet up to the outside of your hands at the same time, then shoot your legs ba
ck to plank without popping your tush up.
3. Straight Leg Kicks (front & side)
This move is all about the obliques, hip flexors and lower ab. Engage your core throughout, keep good posture, and focus on squeezing the muscles in your core as you lift.
A. Stand tall, feet about hips width apart. Engage your core, relax your shoulders, and keep your hands up by your face.
B. The lifts are ALL about the core.With legs as straight as possible (slight bend in the knee), swing your leg directly to the front of you, using your lower abs and hip flexors. Try not to lean back, and only lift as high as you need to feel it in your core.
C. Still balancing on one side, tap your foot down and lift the same leg out to the side of you. Engage your core by lifting your hips up to your ribcage, engaging your obliques, and avoid leaning back as you lift.
D. Repeat the lifts, switching sides. (Front & Side on the right (1 rep), Front & Side on the left, etc.)
There are lots of ways to modify this to suit your needs. Make sure you’re comfortable, use a pillow if needed, and make sure your back is flat throughout the move.
A. Sit on the floor, with hands on either side of your body. You can stay on your forearms, or leave arms relaxed by your sides.
B. Draw your knees into your chest, as you raise your torso off the floor.
C. Kick your legs back out as you lower back to the ground. Repeat.
A. Lie faceup on the floor with your legs & arms straight. Hold your arms straight above the top of your head.
B. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes (forming a V). Lower your body back to the starting position.
5. Back Lunge To Kick
Modify this move by stepping back higher into the lunge (reduce range of motion) and if the kick is too much, drive your knee up instead.
You can tap down at any point during the move, but to make it harder, try to swing the straight leg back up to the kick, and swing it back while balancing on the front leg.
A. Step back and deep into a lunge, placing your weight in the heel of your front foot. Find your balance.
B. As you stand, swing your back leg up and forward, reaching towards your toes with the opposite hand. Stand tall and use your core to lift the leg forward. Bend slightly in the standing knee.
C. Swing the leg back into the lunge. Find your balance and repeat on the same side, then switch (8 reps per side)
6. Oblique Wheel Sumo Squat
Beginners: stand taller in the sumo squat if you can’t sink that low. Only bend slightly at the waist, using your obliques. Advanced: Try this with a schoolbag or dumbbells instead of taking your hands out to the side. Hold the weight close to your chest as you bend.
A. Take your legs out VERY wide. Toes point to either side, pelvis is tucked under hips, and back is flat (like you’re up against a wall).
B. Take your arms out to the side, bending 90 degrees at the elbow. Keeping your back flat (visualize the wall), bend at the waist from side to side, crunching your obliques. Bring your elbow to your thigh, or past it for a deeper crunch. (think of it as an intense half cartwheel).
C. Maintain the sumo squat throughout. Alternate sides (right + left = 1 rep), and aim for control… not speed.
7. Russian Twists
This move can be done without weights OR with a book/small object or dumbbell.
Beginners: Place your feet on the floor instead of holding them up, and only twist as far as you can. This move can also be done seated.
Advanced: Bring arms straight overhead as you return to the V.
A. Sit on the floor in a V, lifting your feet off the floor and keeping your back flat/chest open. Sit back about 30-45 degrees. (use a pillow under your bum for comfort if needed).
B. With clasped hands, or holding a dumbbell, twist to one side and bring your hands to the floor on the outside of your hip. Twist from the shoulders, and keep your core tight to protect your back. Try to keep your knees from swaying or moving as you twist.
C. Return to the V and repeat on the other side. Right plus left = 1 rep.
Kill this workout!
Did you miss your FireDrill? Get it here! Fire Drill! 16 Minute Dorm Room H.I.I.T Cardio BURN
Don’t forget to FINISH your core off with this 4 minute challenge: 4 Min, 4-Way! Core Finisher & Plank Challenge