10-Minute Core Routine For Runners

Рет қаралды 451,129

4 жыл бұрын

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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Пікірлер: 114

@timschowalter6308 4 жыл бұрын

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!

@audreyjennings8976 4 жыл бұрын

Thanks!

@wanderingtheworld 3 жыл бұрын

The last exercise is really "reverse crunch", not "leg lifts". Not sure why Ashley would get that wrong, it's a pretty standard exercise.

@samwis41979 3 жыл бұрын

the reverse crunch is different to a leg lift if you are doing both properly

@billmontgomery8207 4 жыл бұрын

I've been looking for a basic but serious core workout to the mix in with my miles. This is perfect. Thank you!

@fleetfeet699 4 жыл бұрын

Awesome, Bill. So glad you enjoyed it. And thanks for working out with us!

@Indianawesleyan14 Жыл бұрын

Agreed!

@rautavaara9194 3 жыл бұрын

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.

@Tatlone 3 жыл бұрын

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.

@ryanbrown8910 3 жыл бұрын

^^ this

@paulm.8660 2 жыл бұрын

Same. Great workout, love the style and the voice over, but a prompt for the next exercise before the timer starts would really help

@michealtorres8598 2 жыл бұрын

You guys know you can pause. The video.

@its4jk50 Жыл бұрын

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

@ArabRebel666 Жыл бұрын

You're a legend

@adriannadekkenga8528 4 жыл бұрын

Perfect for after a run, I love this workout!

@elliethegreat1815 4 жыл бұрын

Did this after 90 minutes of running. Perfect balance of core and rest!

@fleetfeet699 4 жыл бұрын

Great job, Ellie! And thank you for the feedback. More core workouts coming out soon!

@emiliarojasbrandell280 3 жыл бұрын

@@fleetfeet699 Is it better to do this after running or before? I´m a beginner :(

@fleetfeet699 3 жыл бұрын

@@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.

@emiryan2238 4 жыл бұрын

Double crunches kill me every time. Thanks for posting this video!

@Draregkoeliekalie 3 жыл бұрын

Yeah lol. My first time and double crunched were impossible :))

@xxXmiokXxx 7 ай бұрын

Ok same that makes me feel better haha

@lauramarquez8773 Жыл бұрын

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

@MrConradd 7 ай бұрын

I do them as pre-run warmup! Awesome

@johnhsu5482 2 жыл бұрын

I've been working on this almost daily and I feel great. Thank you.

@AlexanderWebster_ 11 ай бұрын

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.

@ikachipman9260 10 ай бұрын

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 KZfaq for training for years, somehow never seen this. It's perfect. Thank you.

@hannesverhoeven4529 Жыл бұрын

Just came back from a run and thought i'd squeeze in a workout with the elevated heart rate. Felt amazing! ❤

@juliedowns3875 4 жыл бұрын

First of all, thank you for sending me these great videos - I would never have found this without being a Fleet Feet customer! And thank you to Ashley for finally getting me to concentrate on my core. This has been invaluable!

@fleetfeet699 4 жыл бұрын

Thanks for being a part of our community, Julie! And keep up the good work! :)

@adrianbuntin9268 4 жыл бұрын

Love these workouts and would love to see more! Thanks!

@faemakes4988 Жыл бұрын

Loved this; very nicely done and form is spot on! Thank you!

@sriramanmuralidharan6202 4 жыл бұрын

The double crunches got me! But gonna try it again tomorrow! Good workout, lets see if it helps my run today

@ravingmad765 8 ай бұрын

I love how the side plank is dynamic. I'm a surfer and am going to include this routine after my daily mobility stretch.

@paigehansen6491 2 жыл бұрын

Love this to add at the end of my run or lift! 🙌

@nealhazen6023 4 жыл бұрын

Thank You. Great efficiency. Well done; I’m impressed.

@fleetfeet699 4 жыл бұрын

Thanks for working out with us, Neal!

@adv8nturenick 6 ай бұрын

Got my first marathon coming up so this routine will be ideal. Thank you for your content. Great vid

@louddishwasher 8 ай бұрын

this is my go-to!! thanks for the great set!

@maxgodsil7060 3 жыл бұрын

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!

@fleetfeet699 3 жыл бұрын

@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!

@dksmith5 4 жыл бұрын

Awesome workout, good core routine! Thank u!

@27122712ful 2 жыл бұрын

Thank you Ashley for this fantastic routine

@danlilyjustin 4 жыл бұрын

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!

@fleetfeet699 4 жыл бұрын

Awesome feedback, danlilyjustin. We will incorporate that into future videos!Thanks for joining us.

@techniumrob 2 жыл бұрын

Thank you for making this workout. The double crunches were tough but we’ll go again tomorrow! Thx again.

@fleetfeet699 2 жыл бұрын

Way to go Rob for jumping in there!

@ironworksmultisport 2 жыл бұрын

This is great, I've been looking for a routine just like this for a long time! Thanks for sharing!!

@elzathomas5714 4 жыл бұрын

I've been doing this before every run and it's been super helpful! Thank you :)

@fleetfeet699 4 жыл бұрын

Awesome, Elza! So glad to hear!

@lyminhkhai 3 жыл бұрын

amazing video, thank you!!

@nicolettepohl3590 4 жыл бұрын

This is AWESOME!! Love love love that we can see you are having fun doing this too!! What is the music track please :)

@fleetfeet699 4 жыл бұрын

Thanks for following along, Nicolette! The music is Live Forever by Easy McCoy (instrumental version).

@marymorgan4028 3 жыл бұрын

Perfect finisher for yoga or mobility routine. Quick and effective.

@fleetfeet699 3 жыл бұрын

@Mary Morgan Glad you liked it!

@edgarj.2180 Жыл бұрын

I just stumbled into this workout and its amazing! Thanks and Im going to check out your channel!

@fleetfeet699 Жыл бұрын

We're so glad you enjoyed it!

@lostsoulparty 8 ай бұрын

This is a really good workout, feel like it'll help me see a difference in performance

@MarcusWiderberg 3 жыл бұрын

Great follow along, clear, top notch!

@fleetfeet699 3 жыл бұрын

So glad you joined us, Marcus! Thanks for watching.

@dwhorses4261 Жыл бұрын

Loved this quick but effective 👍 ❤️

@jeffbowman4060 2 жыл бұрын

Ha loving the rest breaks..had me cracking up In gym copying them. Fake die for 17 seconds

@fleetfeet699 2 жыл бұрын

We do what we can! Glad you enjoyed it.

@susanfarrow3115 2 жыл бұрын

This is great thanks

@passiveincomeacademy1 3 жыл бұрын

New subscriber from India...owesome core workout...nice video 👍

@movieclips.c 3 жыл бұрын

nice content, Tq for sharing, You got New Subscriber from India 👍

@jarronmihoci1379 4 жыл бұрын

Did two of your workouts back to back and feel tired and awesome! Thank you!

@fleetfeet699 4 жыл бұрын

Nice work, Jarron! Thanks for following along, and keep up the good work!

@maireadboland3553 3 жыл бұрын

Love this video so much! But try playback speed 0.75 - much better!

@LCelis1000 Жыл бұрын

Great!. Thank you

@dreamlily7797 2 жыл бұрын

Awesomeness 👍👍thanks time to go 🏃‍♀️🏃‍♀️👟💨🎽👊💯💥

@mariadoloresmarcosvalero9733 11 ай бұрын

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)

@mariadoloresmarcosvalero9733 11 ай бұрын

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).

@ellentilly4796 Жыл бұрын

such a fun video!

@warya1289 4 жыл бұрын

Thank you 🙏

@muhammedfariz8994 3 жыл бұрын

Helped with my running

@leaves12 Жыл бұрын

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.

@mohanytube Жыл бұрын

Thanks

@ravingmad765 8 ай бұрын

I had to search through a bucket load of waffle videos to find this great no hype follow along. Thanks!!

@brodywebb7859 6 ай бұрын

How long will it be before I start seeing results if I do this every day

@magninmanon3041 10 ай бұрын

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 !

@Schiranjibiuniverse01 7 ай бұрын

❤❤❤❤❤love from India

@luzleal-esqueda5144 3 жыл бұрын

Thku!

@leahguinto6791 4 жыл бұрын

this is great! should we do this everyday? before or after a run?

@fleetfeet699 4 жыл бұрын

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.

@chrisorct 4 жыл бұрын

@@fleetfeet699 Any concerns with doing it more than 2-3 x a week?

@averykelly9151 4 жыл бұрын

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?

@a-aron3806 Жыл бұрын

This was sick

@mohanytube 7 ай бұрын

Can i do lying leg raise instead of leg lift? Please reply

@emmagrzy1960 4 жыл бұрын

Pre run or post run?

@midshipsport Жыл бұрын

It this the north east ?

@teddya1518 3 жыл бұрын

Bicycle crunch how is good ab exercise to much twisting...I feel.like that will put to much stress on the spine

@kevindecoteau3186 3 жыл бұрын

Well thank you for all of this but my yoga teacher always insists on NO CRUNCHING, so I'll skip those.

@prettyaverageediting 3 жыл бұрын

Why ?

@quenar 2 жыл бұрын

Could you add more lower and mid/upper back ex too? :)

@fleetfeet699 2 жыл бұрын

We have a new follow along video dropping on Thursday. Keep your eyes peeled 👀

@mbird01 3 жыл бұрын

How often should I do this? Twice a week? 3x/week? 4x/week?

@Dfrmpg 2 жыл бұрын

2-3

@dewikusumapratiwi 2 жыл бұрын

This training should do how many times per week?

@fleetfeet699 2 жыл бұрын

Core routines are good to add at least 2-3 times per week!

@BobBob-uv9fq 3 жыл бұрын

Adverts in between wk outs just don’t work (like my WiFi)

@arlinnicole6068 Жыл бұрын

anyone ever tell you that you resemble carmela soprano?

@derfelixxx 3 жыл бұрын

I really wish this video didn’t play an add around the 9 minute mark.

@ethankniseley901 3 жыл бұрын

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

@OduvanchikDandelion 2 жыл бұрын

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

@fleetfeet699 2 жыл бұрын

Thank you for working out with us. We're always trying to get better so we appreciate your feedback! Meanwhile keep getting strong!