KENYAN Core Workout For RUNNERS *FOLLOW ALONG*
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- Опубліковано 8 лис 2023
- In today's video I share a 40 minute Kenyan core session that some of the best long distance runners in the world do 2/3 times per week. They are brutal- there's no other way to describe them- but if you can get it done you'll have a core strong enough to handle your next marathon.
ASPIRE TO RUN, RUN TO INSPIRE
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links.puresport.co/ben-is-run... - Розваги
Plank - 1 Minute
Side Plank - 1 Minute
Side Plank (other side) - 1 Minute
Reverse Plank - 1 Minute
Repeat Once
Hip Swivels - 30 Seconds
Side Plank Raises - 20 Reps
Side Plank Raises (other side) - 20 Reps
Side Plank Raised Hold - 20 Reps
Side Plank Running - 20 Reps
Side Plank Running (other side) - 20 Reps
Hip Swivels - 1 Minute
(Seems like they take a bit of a rest break here for a few minutes)
Leg Raises - 20 Reps
Leg Raises Hold - 20 Reps
Leg Raise Kicks - 20 Reps
Single Leg Raises - 20 Reps
Single Leg Raises (other leg) - 20 Reps
Leg Raise Circles - 20 Reps
Leg Raise Circles (opposite direction) - 20 Reps
Leg Raise Open/Close - 20 Reps
Leg Raise Criss-Cross - 20 Reps
Opposite Arm/Leg - 20 Reps
Opposite Arm/Leg Hold - 20 Reps
Opposite Arm/Leg Hold (other side) - 20 Reps
Reverse Open/Close - 20 Reps
Reverse Criss-Cross - 20 Reps
Upward Facing Dog - 20 Seconds
Reverse Crunches - 20 Reps
Childs Pose - Left/Right x 2
Cat Cow Pose - 15 Reps
Complete :)
Thank you
Hearing the peaceful chirping of the birds while knowing that everybody is suffering in silence 😅
Oh my Ben this has been by far the hardest core session I’ve done in such a long time! Thank you so much for continuing to add such valuable content to your UA-cam channel. We need more variety of workouts such as this. Bravo my friend 🤗👏🏻💪🏃♀️🇨🇦
That’s very kind- glad you enjoyed it :)
These were brilliant remember too well
Harder than any boxing core circut and humbled many Olympians
Thanks Ben. I've been doing these 3 times a week since your previous core workout. If you can keep posting the strengthening workouts and runs, that's immensely helpful.
Thank you for this. Your last core workout video helped me stay productive through injury. This looks absolutely brutal but something new to work towards.
Enjoy!
Amazing that your hosts / coaches as well as all your fellow runners are happy for you to film and share. Great community spirit 👌
Finally switched to this one after training "light" 30mins version for 2 months 3 times per week. Not so hard as it looked at first glance 🙂Thanks, Ben!
Thanks for sharing Ben this is going to be a great resource to add the collection!
I have been doing this 3x a week for 11 months straight. it made me from 40 in the 10k to 38:04
I don't think core alone can do that 😂
@@soccergalsara haha so funny😂😂
Thank you so much for this timely video: was just looking for a core routine.
been doing the DBC sesh once a week and it helps immensely. that vlog is priceless!
this one is great, too, will give it a go tomorrow!
These are ace! The first follow along definitely improved my core strength & I try to do it at least once a week. This once was a killer!
Thanks for uploading the full version :) I tried your 30 min version yesterday & I'll try this today.
Thanks for sharing this Ben, I was sooo looking forward to it, much much appreciated!
I can’t wait to put myself into this torture haha.
All the best for your recovery, went through the same, patience is the key, took 3 months on my side but hopefully you can get back on track very soon!
Take care!
Yes!!!! I’ve been waiting for another one from you. Ben I absolutely love your podcasts. I hope you’re back to running 100% very soon! Cheers 🤗🇨🇦
This was brutal. I legit looked forward to the ads because that meant I got a longer break! Thank you for sharing!! ❤
Thank you Ben for making this such high-quality video. This core workout means a lot to the improvement of running. Wish you have effective training/recovery weeks in Kenya! ^^
Yes, please continue filming those for us...currently resting after a marathon last Sunday. Next week I am sure having this on my training schedule...
Nice one Ben 🤩
Followed your previous core workout for more than 20 times
Now a tougher one is released
Cheers 🎉
Thanks a lot for sharing this. This was my third time following and running feels much more easier.
Thank you so much Ben I did it with you and although it wasn't perfect I tried to do my best. Your videos are very good.
Love your channel, Ben. Speedy recovery 🙏
Awesome workout, definitely a challenge that I'll come back to every week!
Thank you so much Ben, this core workout really really works. I love to finish this workout, it's intense and amazing. And keeping those legs straight like a stick in those leg raises keeps me occupied 😀
Pretty excited with this one. The only available youtube video of this session is a bit outdated. Thanks for this mate!
This is a humbling workout! Also confidence-boosting to see others struggle in the same ways. Thanks for uploading this!
Indeed, even the strongest of Kenyan runners struggle through. It teaches great determination
Thank you Ben! Great video. Wish you fast recovery mate!
Been doing the core exercises on your previous abs video. Killer! Can't do it all but building up to it. Love seeing the training that Kenyans does to be a stronger runner. Your videos are 🔥!
Thank you! Enjoy the suffering :)
Thanks for this! I'd love more of these videos and even a lower body focused version!!
Noted!
Thanks for this!! I found it very useful 🙏
Did your last core workout last week and now there is a new one from Kenia, so nice! Would be great to see further insights into Kenian workouts. 👍
11/10 workout, THANK YOU! , please post more
Thank you very much for this I’m gonna try and follow along on my workout tomorrow. Hope you have a fast recovery 🤞
Incredibly difficult. Thank you
This video actually proves that my routine is just so Kenyan. Great job mate. Keep going and a speedy recovery to you!
Thanks bud! Keep crushing the core
Simple yet amazing core strengthening exercises.
Exactly what I needed yesterday evening! Abs are burning!
my go to core workout.. thanks man
Brutal and super effective! 🤜🏼🤛🏼
Great video thanks.
Absolutely brutal!!! I could feel the pain from just watching. This could be adapted for lesser mortals like myself, by cutting the reps/times in half on each….maybe even to 1/4 and build from there. I will be trying this one for sure. Nice one Ben, thank you for sharing this 😀👍🏃♂️🇰🇪
Permanently in my save for later for my bi-weekly death by core🙃 thanks Ben!
Bookmarked, cheers Ben, enjoy
We need definitely more this kind of trainings from Kenya. Absolutely great session 🔥💪🏽
More to come!
More to come!
Thanks Ben❤
Thanks for sharing Ben, I hoe you get well soon.
Not a criticism of Ben at all, rather just a word of warning if you’re new to this type of exercise….it is pretty advanced! I overworked my hip flexor due to compensating for a lack of core strength which has all but ended my plans to run Valencia. Again, this is not intended to be aimed at Ben whatsoever but for those of you like me who aim to go ‘all in’ (male ego thing?!) rather than strip things back/adapt to your level of ability, just be careful…
Thanks for the great content mate 👍
Oh gosh… I hope you feel better soon and that you’re able to ease back into it again. Little by little! :)
Love it
Wow. Core for 40 mins straight?! Them kenyan runners are something 😮
This is hard! I guess I did about 80%. You should make a video about a strength routine as well!
Thanks s lot!!
Ben Is Suffering
Thank you.
Brutal!!!
Some new stuff in here I hadn't seen before (running side planks 👌), might have been good with a voice over to describe intent and tips on form etc.
Also comforting to see you get the shakes here and there. 😂
Hello sir how are you doing wow what amazing training
Absolutely brutal :D
Core blimey, this is brutal 😏!!
Wowzers! That was tough!!
Not easy that’s for sure
Wow, brutal!
Supperb... 🔥🔥🔥❤️
As a 49 yr old, I'm an average sub 20 5k runner and this was probably my first core workout since I started running about 2 years ago - I only lasted 20mins and had to stop but I'm going to keep going until I can manage the whole thing then keep at it weekly.
There is nothing average about having a sub 20 5k at 49 years old, nice job
Any chance you can add a video about how they stretch? It seems like for distance running, you don't necessarily want to be flexible everywhere, and that it's more ideal to prioritize certain areas to be flexible in. I would love to see where these runners are flexible and compare their range of mobility to my own.
Picked some exercises
As real as it gets 😮
How did you rate it overall? Such as did you feel it in your core the next day or was it a lot of hip flexors? Great video
This is fantastic. Is it easier with EPO and running away from testers.
This was my 8th time following why tf this doesn't get easier :D
My abs is burning just by watching this 😂
Made it through about 20min, then had to call it quits, abs are burning lol
blud casually attempted to murder us all with this workout 😳
Fr lol
Thanks for this Ben… also how long are this guys 20 seconds 😂👏
Seriously good work out and I only got through half of it! Cheers for sharing, Ben.
Glad you enjoyed it!
Plank 1min
Side Plank 1min
Reverse plank 1min
x2 rep
Hip swivels 30sec
Side plank raises 20reps
Side plank raised hold 20 reps
Side plank running 20reps
Hip swivels
Leg raises 20reps
Leg raise kicks 20reps
Single leg raises 20reps
Leg raise circles 20reps
Leg raise open/close 20reps
Leg raise criss-cross 20reps
Hip swivels
Opposite arm/leg 20reps
Opposite arm/leg hold 20reps
Reverse open/close 20reps
Reverse criss-cross 20reps
Upward facing dog 20reps
Reverse crunches 20reps
Child pose left/right x2
Cat pose 15reps
W E L L D O N E
Had a bit of time on your hands😂
Had a bit of time on your hands😂
That looks totally brutal 😂
Ben is Coring!
Indeed!
Defo gonna add this to my workouts ❤
The ads going off inbetween set really save me. First time thanking for ads
aha! Love that :)
Should we perform 20 reps or continue working out to count of 20?
This is so hard, had to do the easier version of these workout
One thing that made doing this was hearing the other people struggle along with me
HI Ben how many times should you this a week?
Week me kitne din krna hota h ye
What about "Kenyan special medicine" which leads to very good running times?
Wow! Those are long minutes. 😂
Too many ads for me..
Much prefer the core video from 3 months ago! This one felt impossible 😬😂
This is the original 😂
Sometimes the remix is better than the original. 😁 (But seriously, I like the way you broke the workout into sections and with the timer too. It's much easier to follow imo!) Thanks for posting the original though, super useful for context! :)
Who needs rest in between sets.. lol 😆
It’s pretty hard
Can you count faster 😅?
First
2nd
Yassss
My guy thinks his a joker with how long those 20 secs were each time😭😂
Tell me about it 😂
Ben is suffering 😅
I'm sorry but this guy needs to learn how to count to 20, because that wasn't it. I'm dead here.
Ahah tell me about it! His 20seconds lasts around 70 seconds, brutal but maybe for a reason
@@BenIsRunning I disagree, he's just mean and wants to make you all suffer 😂
Totally unnecessary 😂😂😂