10-Minute Core Routine For Runners
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- Опубліковано 27 вер 2024
- In this video, we lead you through a 10-minute core workout that you can do at home. All you need is a comfortable surface and enough space to move. Perform each exercise for 40 seconds followed by 20 seconds of rest. Let's go!
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In a nutshell:
40 seconds on, 20 seconds off
Plank walkups
Bridges
Bird dogs
Bicycle crunches
Plank + knee to elbow
Side plank with twist (R)
Side plank with twist (L)
Windshield wipers
Double crunches
Leg lifts
Nice workout!
Thanks!
The last exercise is really "reverse crunch", not "leg lifts". Not sure why Ashley would get that wrong, it's a pretty standard exercise.
the reverse crunch is different to a leg lift if you are doing both properly
Double crunches kill me every time.
Thanks for posting this video!
Yeah lol. My first time and double crunched were impossible :))
Ok same that makes me feel better haha
Perfect for after a run, I love this workout!
I've been looking for a basic but serious core workout to the mix in with my miles. This is perfect. Thank you!
Awesome, Bill. So glad you enjoyed it. And thanks for working out with us!
Agreed!
Thank You. Great efficiency. Well done; I’m impressed.
Thanks for working out with us, Neal!
I've been working on this almost daily and I feel great. Thank you.
Ashley is the best! These workout have carried me through Covid and helped me work through some overuse injuries - this workwork plus Ashley's HIIT Stress buster + augmenting with some strength stuff, and stretching as well. Don't forget your roller - works miracles. These workouts, plus the stretchy bands resistance work, a bit of biking and I don't need the gym + I'm running less but I'm in better shape than ever. Anyway, I'm starting to sound like I'm getting paid so ... I'm out!
@Max Alan Godsil, thank you! We love to hear that you've been enjoying Ashley's workouts, and that your fitness is improving. Keep up the good work, and thanks for watching!
Just came back from a run and thought i'd squeeze in a workout with the elevated heart rate. Felt amazing! ❤
This is EXACTLY what I was looking for. I didn’t want a core routine that took up a ton of time, but still helps me build core muscles for running. Thank you SO much.
The double crunches got me! But gonna try it again tomorrow! Good workout, lets see if it helps my run today
Perfect finisher for yoga or mobility routine. Quick and effective.
@Mary Morgan Glad you liked it!
Got my first marathon coming up so this routine will be ideal. Thank you for your content. Great vid
Thank you for making this workout. The double crunches were tough but we’ll go again tomorrow! Thx again.
Way to go Rob for jumping in there!
This is AWESOME!! Love love love that we can see you are having fun doing this too!! What is the music track please :)
Thanks for following along, Nicolette! The music is Live Forever by Easy McCoy (instrumental version).
This is great, I've been looking for a routine just like this for a long time! Thanks for sharing!!
Love this to add at the end of my run or lift! 🙌
this is my go-to!! thanks for the great set!
Loved this; very nicely done and form is spot on! Thank you!
Awesome workout, good core routine! Thank u!
Did two of your workouts back to back and feel tired and awesome! Thank you!
Nice work, Jarron! Thanks for following along, and keep up the good work!
Ha loving the rest breaks..had me cracking up In gym copying them. Fake die for 17 seconds
We do what we can! Glad you enjoyed it.
I love this workout. I'd suggest that ex. 4 (bicycle crunches) and ex. 5 (the climber) swap places, as 3 first exercises and the climber one can benefit from the use of resistance bands for intensive core work, so u can use them with first 4 exercises (being ex. 4 the climber instead of the bicycle crunches)
Well, actualmy ex. 2 to 4 (if we make the climber ex. 4) but u can be wearing the bands on ex. 1 to be ready for the next ones).
New subscriber from India...owesome core workout...nice video 👍
I had to search through a bucket load of waffle videos to find this great no hype follow along. Thanks!!
this is great! should we do this everyday? before or after a run?
Leah, great question! And glad you like the workout! Ashley here. I like to do core work one to three times per week. I flip flop on before or after but, on the whole, I prefer before (I find that I'm sometimes too tired and unmotivated to do core after ;) ). The other nice thing about before: You can follow up core work with a quick dynamic warm up (leg swings, arm circles, lunges), so you head into your run feeling energized.
@@fleetfeet699 Any concerns with doing it more than 2-3 x a week?
Love the video! I’m having a lot of trouble with the double crunches though. Like, I actually can’t get my back off the ground while also bringing my knees up as you do. Am I doing something wrong, or is there an easier modification to start with?
In a week how many time we have to perform this core exercise
Exercices were good, and the explanations are perfect, but I feel like the music is really not great ... Except that I really enjoyed it thank you !
❤❤❤❤❤love from India
Helped with my running
such a fun video!
nice content, Tq for sharing, You got New Subscriber from India 👍
Can i do lying leg raise instead of leg lift?
Please reply
thank youu, is there another way of doing the double crunches? I can't lift my head up :( And then I have to touch my thigh to keep my body move ahead. This only one can be divided into 3 parts for me lol.
Bicycle crunch how is good ab exercise to much twisting...I feel.like that will put to much stress on the spine
How often should I do this? Twice a week? 3x/week? 4x/week?
2-3
Thanks
It this the north east ?
Well thank you for all of this but my yoga teacher always insists on NO CRUNCHING, so I'll skip those.
Why ?
This was sick
Thku!
This training should do how many times per week?
Core routines are good to add at least 2-3 times per week!
Could you add more lower and mid/upper back ex too? :)
We have a new follow along video dropping on Thursday. Keep your eyes peeled 👀
anyone ever tell you that you resemble carmela soprano?
uncomfortable to do for the first time, when you do not know what is the next exercise. You could use the rest time to explain the next exercise, so that one could prepare for it
Thank you for working out with us. We're always trying to get better so we appreciate your feedback! Meanwhile keep getting strong!
I really wish this video didn’t play an add around the 9 minute mark.
This was not hard for more for someone with a stronger core so if u see this and you think your the same go to another video
Good vid, but the music Ugh!!
There shouldn't be this much rest
Good workout, I liked the voice-over and everything about the production. Slight improvement could be made, if the next exercise was foreshadowed during the rest period, would give us more time to prepare.
Came to comment the same thing. I felt rushed at times because I wasn't able to get into position fast enough. It was tough to relax when I knew she wouldn't be telling us what was next till the last possible moment.
^^ this
Same. Great workout, love the style and the voice over, but a prompt for the next exercise before the timer starts would really help
You guys know you can pause. The video.
0:19 Plank walk-ups
1:19 Bridges
2:18 Bird dog
3:18 Bicycle Crunches
4:20 Plank + knee to elbow
5:18 Right side plank with twist
6:21 Left side plank with twist
7:19 Windshield wipers
8:20 Double Crunch
9:18 Leg lifts
You're a legend
Did this after 90 minutes of running. Perfect balance of core and rest!
Great job, Ellie! And thank you for the feedback. More core workouts coming out soon!
@@fleetfeet699 Is it better to do this after running or before? I´m a beginner :(
@@emiliarojasbrandell280 you can do it however you choose! These exercises can serve as a nice muscle-activating warm up before you run, or as supplemental strength work any time that it works for you.
Day 1: did this after my 20 minute run! it felt really good I just struggled with the side planks felt like I wasn't strong enough for them
I do them as pre-run warmup! Awesome
These were great exercises, thank you. I would like to have the explanation of the next exercise during rest time instead of the first 5-10 seconds. I’m old and can’t flip from stomach to back as fast as you!
Awesome feedback, danlilyjustin. We will incorporate that into future videos!Thanks for joining us.
I've been doing this before every run and it's been super helpful! Thank you :)
Awesome, Elza! So glad to hear!
Pre run or post run?
Thank you Ashley for this fantastic routine
How long will it be before I start seeing results if I do this every day
This is a really good workout, feel like it'll help me see a difference in performance
Love these workouts and would love to see more! Thanks!
THIS is what quality material looks like!
A proportion of explanations + what to look out for, with some music so it's not too much talking.
And not showing off but rather demonstrating.
I've been using UA-cam for training for years, somehow never seen this. It's perfect. Thank you.
I love how the side plank is dynamic. I'm a surfer and am going to include this routine after my daily mobility stretch.
Great follow along, clear, top notch!
So glad you joined us, Marcus! Thanks for watching.
Love this video so much! But try playback speed 0.75 - much better!
Awesomeness 👍👍thanks time to go 🏃♀️🏃♀️👟💨🎽👊💯💥
Adverts in between wk outs just don’t work (like my WiFi)
Loved this quick but effective 👍 ❤️
Honestly I’m not running for much but hope this helps me for anything really. Translation I’m really glad I found this. It was actually just what I was looking for!!!
I don’t hope that confused you to much, I actually ran before and was pretty good but didn’t feel like it was my thing. But after awhile of not doing to much sports I realized I was out of shape and decided to take care of that. Ps I’m 16.9 just so you know. Birthday is in fall!!
amazing video, thank you!!
Great!. Thank you
This is great thanks
I just stumbled into this workout and its amazing! Thanks and Im going to check out your channel!
We're so glad you enjoyed it!
the leg lifts 😫 ow
Does watching the video already count as a workout? Just asking for a friend …
😂 It's not as hard as it looks. You got this.
Thank you 🙏