15-Minutes to a Tighter Core: No Equipment Workout

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Hi Everyone!

Are you ready for Day 10 of my #30DayWorkoutChallenge? Today’s workout is focused on the Core. You will work your mid-section from every angle to develop a stronger tummy, obliques and back.

As always, focus on maintaining good form for each exercise. One round will take 15-minutes. You can repeat it if you have more time and want a longer workout. Hopefully you are feeling stronger and healthier after incorporating these workouts into your daily routine.

If any of the plank variations are too difficult you can substitute a traditional plank or side plank. Do not get discouraged. These exercises are meant to be challenging, and as you progress you will notice that you can do a little bit more each day.

In winter it is much tougher for me to get motivated. It has been cold, gray and dismal looking outside, and I find that exercise really boosts my spirits and energy levels during the winter. I am already starting my mental count down back to warm weather. Sunshine, flowers, and the ability to go outdoors without fearing that I am going to freeze my baby!

Sunshine and blue skies, oh how I miss you. <3

The great thing about home workouts is that I can get it in no matter where I am. The bonus for me is that I don’t need to venture out into the cold.

I hope you enjoy today’s workout! Let me know how you are doing so far with the challenge!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

10/50 Intervals. 10 seconds of rest between exercises, 50 seconds max reps. 

1. Mountain Climbers
2. V-Up
3. Russian Twist
4. Heel Press
5. Down Dog Plank
6. Ab Angel
7. Cheek to Cheek
8. Side Plank Hip Lift (right)
9. Side Plank Hip Lift (left)
10. Bicycle
11. Prone Knee Lift (right)
12. Prone Knee Lift (left)
13. Hip Lift Hook
14. Scissor
15. Plank Step Out


5 thoughts on “15-Minutes to a Tighter Core: No Equipment Workout

  1. Michelle

    Ugh day 9 and 10 done. Geesh hopefully after tomorrow I’ll be al caught up. 🙂 Thanks for putting these out they are really great! I love that you’re breathing and sweating with me too!

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