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This 15-Minute Exercise Targets Every Part Of Your Core

Typically, core exercises occur in one of two positions: lying flat on your back or in a plank. While there is no doubt that these positions set you

This 15-Minute Exercise Targets Every Part Of Your Core

Typically, core exercises occur in one of two positions: lying flat on your back or in a plank. While there is no doubt that these positions set you up to reinforce the muscles you need to do, well, they can get pretty boring when you repeat over and over again. Billie Robyn removes the yawn-inducing pattern on this week's episode of the Month Club Trainer, with 15 minutes of standing core exercises to help you get up and move.

"We will be doing a standing core and cardio workout here today. What you need is a set of 10-pound dumbbells, "says Robyn (noting also that a set of 5-pounders, 2-pounders, or ... no pounders would work too). You must complete 40 seconds on and 10 seconds off for each of the six movements before the clock runs out and you find yourself in a relaxing pool of sweat. And, except for one exercise, all of the time you'll be on your feet. Ready to go? Let’s get started.

The 15-minute series of standing core exercises that burns out every muscle in your midway point

Complete every move for 40 seconds then rests for 10 seconds. Do two rounds in total (or more for a longer, even sweatier sesh).

1. Woodchoppers: Take your dumbbell between your palms and stagger your feet so they are beautiful and broad. Lift the dumbbell to the right hip, then twist your core to your back, pivoting the dumbbell to your hand. When you do, turn your right foot in. Swing the dumbbell back to the starting position and continue controlled, the next 40 seconds of quality reps.

Repeat this move for 40 seconds on your left side before proceeding on the next move.

2. Standing Side Crunches: Drop the dumbbell to the back of your head. Engage your abs and bend over to the right, maintaining the same weight in each foot. Return to the middle, and turn left. Forty seconds-go!

3. High Knees: Stand still, start jumping your knees one at a time up to your shoulders. Put your palms face down on your hips and see if you can use your quads or knees to touch them as you bring those legs up, up and up. Continue further towards 40 seconds.

4. Side Lunges: Stand between your palms, gripping your dumbbell. Side lunge to the right pushing back your ass but keeping your core and back as straight as possible. Go to Stand. Start 40 seconds.

Repeat this move for 40 seconds on your left side before proceeding on the next move.

5. Renegade Row: Okay, fam — it's time for the sequence's only plank-related move. Taking both dumbbells and fire your hands directly under your arms, stimulating your glutes, and firing up your heart. Place your dumbbells in your palms so your hands do not really hit the floor. Push the right elbow straight back, without pushing the hips too far. Switch to the plank and repeat to the left. Keep alternating.

6. Knee Driver: Let go of the weights, and stand with your right foot forward in a short lung stance. Stretch your arms straight next to your neck and tie your hands together. Thrust your left knee into your side, and simultaneously bring down your clasped hands to reach it. Return to your short lung and stretch your arm over again. Hang on for 40 seconds.

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YourFitnessRink - Fitness and Health Matters: This 15-Minute Exercise Targets Every Part Of Your Core
This 15-Minute Exercise Targets Every Part Of Your Core
Typically, core exercises occur in one of two positions: lying flat on your back or in a plank. While there is no doubt that these positions set you
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