0:58 Plank 2:45 Side plank 3:52 Side plank 5:09 Back plank 6:27 Plank dive 7:38 Plank dive 8:56 Russian twist 10:10 Air cycling 11:25 Row crunches 12:42 Row crunch single leg 14:06 Side to side 15:15 Hollow body 16:30 Bridges 17:40 Single leg bridge 18:50 Single leg bridge 20:09 Leg kicks 21:27 Leg lowers 22:41 Leg circles 24:03 Clam shell 25:16 Leg lift 26:40 Leg lift hold 27:36 Clam shell 28:56 Leg lift 30:11 Leg lift hold

Ok runners, here we go: - Planks - Regular plank Side planks left Side planks right Back plank on elbows Plank dives (arms up and under during side planks) left Plank dives (arms up and under during side planks) right - Crunches - Russian twists (hollow body posture / crunch, touch ground on both sides) Air cycling / air kicks (hollow body posture / crunch) Leg row crunches (both legs) Leg row crunches (single legs) Legs side to side, arms side to side Hollow body hold (stretch legs as far as possible, increase difficulty by stretching arms over head) - Bridges - Glute bridges (up and down, concentrate on pushing heels into ground) Single leg glute bridges left Single leg glute brides right Leg kicks Leg raises (both legs, place hands under butt) Leg circles (follow U-shape, place hands under butt) - Hip strength - Clamps left Leg side raise left Leg side hold left Repeat for right side Thanks Ben, good routine!

One of the best things about this video is your honesty. It's hard, and even you have to stop AND showing those moments (incl the doorbell interruption) are what make it real for me and help me the most. I often see videos were those moments are edited out, and for me those edits makes consistency unattainable and unsustainable. Thank you! This ones a keeper.

Added to the watch later list ☑️

Day 20 of doing this workout. Results: A have memorised this video word for word

This workout is my go to workout on rest/strength days

Must be my hundredth time watching this. Thanks for not putting ads in the middle of the workout. Don’t worry. I watch them at the end. My next marathon is in 2 weeks and I’ve been doing this once a week.

This was BRUTAL! Thank you! looking forward for other routines!

Even if one is not a runner, these exercises do wonders for ab aesthetics!

This is exactly the routine I need. Thanks for filming this. The on-screen timer makes this ideal. I'll be rewatching this every time I do it which will be on the regular!

absolutely great! Thanks for sharing this!

Great video Ben!! Thanks so much for sharing!! Waiting for more videos like this🤩🏃🏼

thank you for this workout, Ben! It's great, I keep coming back to it :)

Hey Ben, thanks so much for sharing this workout! I'm currently training for Melbourne Mara in October and will be incorporating this into my weekly training for sure 👌🏼 Keep up the great work mate, loving the content!!

Thanks so much for sharing Ben!

Thanks for this great video. It helps me in the moment very much.

Love this video.Thank you!

I'm not a runner but my husband is and loves your channel. He watched this yesterday and suggested it to me, knowing I have been looking for a true functional core routine. Easy to say this is it! It's not easy by any means but is still very doable. Thank you and I dread the soreness tomorrow!

I love your strength workout for runners video and this one is also great! I am glad I found your channel!

This is exactly what I was looking for,thank you!

Thanks so much for this, finally got round to giving it a go last night and while it was tough I was pleased to get all the way through. And helpful to see you had your moments of struggling with jt, too.

i love this routine. been doing it for a while. keep up the good work !

Really good thing. Many thanks for showing us and greetings from Switzerland 🇨🇭

Great video Ben, doing it the past 6 weeks and really see rhe difference in my strength . Thank you very 🏃‍♀️much.

Amazing workout! thanks so much, Ben

Thank you for sharing. Will try adding it to the plan! Would love to see more of your strength or stretching routines.

Ben, I for one find this is really really useful, brilliant content and entirely helpful for all the running community, big thanks

i love this video ben thank you for a guy who is nervous about going to the gym this is perfect for a home workout and amazing to do an leg rest day

Love you Ben! Thanks for everything to produce to help the running community improve and feel like the impossible, is possible

Awesome follow along video Ben, many thanks.

Follow along workout 🤩 Thank you for making this video. Run to inspire! Cheers Ben

I got some new ideas from this one! Great stuff, Ben! Keep pushing!

Nice footage! thanks for this contribution!

Brilliant video, Ben, thanks a lot! Followed along at least a dozen of times already. The strength and conditioning workout follow along you mentioned would be so useful as well - hope you get around to making it🤞🤞

Ben, thank you for this. Of all the KZfaq workout routines this is the one that is most achievable for me to do at home. Would love to see other routines that can be done at home with no equipment or just dumbbells, kettlebells and resistance bands

Thanks so much for sharing this Ben I always love and find it so helpful to see different core, strength, recovery routines. Please continue to share

thank you so much! this is really an amazing core workout! uffff I feel it

감사합니다. 열심히 따라하겠습니다. 러닝을 위한 코어 운동 알려주셔서 감사합니다.❤❤

Thank you Ben, I've improved a lot

Thanks very well made and useful. Ill give this a good go next week

Awesome workout. Just long enough to squeeze into my work dinner break. Thanks

Thanks, Ben. What a great workout.

Thanks ben, been looking for another decent core routine to include and this fits the bill!

Ben, you are great. 👍

I enjoyed your routine! Thanks 😊

Agree with other posts, a real workout video. I subscribed and look forward to watching more. Please don’t change your presentation, keep it real.

Great video! Would love more of these follow along vids

I loved this video, and the casual one take style - felt like we were really in it together 🤜🤛

Great follow-along video! Would love to see for your other workouts as well!

Thanks a lot

Top video. Many thanks 🙏🏾 🔥

even though didn’t have the strength for a few exercises but this is such a great vid - really accessible and easily doable once a week. Would love one for strength and conditioning legs in a similar style - a post run stretch vid would be amazing too

I usually do around 5 - 10 minutes of core at the end of a strength training workout so I look forward to finding out how much pain I'm going to be in after this 30 minute session.

Excellent video, Ben. Very useful excercises. Inspiring to see your journey. I hope to improve as well, but most importantly stay injury free. Kenya knows what to do when it comes to running!

This video came around at the prefect time, Just started running around 5 months ago, really getting into a groove, Ran over 100 miles in the year thus far, but the other day I went on a run and my core as GONE!!!! First time ever having this feeling, I was so tired during the run luckily it as a recovery run so speed and time wasn't the goal, but yeah Ill be doing this 2 times a week to start for sure!! Thank you

Thank you Ben 😊

Love this video Ben you should do more !!

Hi, Ben. Thank you for this video. I definitlly add this wrokout to my core routine. I hope that in the future you will publish also some other workouts to be better runner, is so inspiring and motivating.

Great content! Thanks for this.. will be adding this to my weekly schedule

Amazing video appreciate your time in doing this , i need to work on my core for my next marathon and this follow along will defnitley hwlp me oush through Ill aim for at least twice a week Thank you and keep it up😊❤🙏

Ben, thanks for helping runners.

Thanks Ben. Please post some more of your strength and conditioning sessions!!

Did this one last night. Definitely will add this to my weekly routine.

Awesome. I've been looking forward to this one since you mentioned it a while back. Thanks!

Saving this to my running conditioning saved vids thanks!

Great exercises, was looking something like that 💪

Exactly what i need right now!

Great and useful content, Ben! Will start to do (some of) this, and looking forward to see footage of your next trip to Iten. Greetings from Finland

Absolutely brilliant video Ben. Brutal but brilliant. Thank you. 🥵

Thanks Ben! Some of that got really tough!

Cool..good for my marathon training plan..thnks buddy

Thanks for this 👍🏻 been running ultras for a few years and this is definitely the best core/ hip workout. I’ll be doing this 3 times a week 💪🏻😫

Thank you for a good training!

Thanks Ben, great workout 😱

Love it, thanks you

Thanks Ben, that was a great workout 🦾

Great workout!

It's absolutely pretty good work out keep it going on💪

Really really good idee This video directly go to my training program 👍🏻

Thanks!

I've been doing this a few times now. Thanks for bringing this workout to us.

Ben please add a routine for avoiding shin pains. Thank you mate

Aaaaaaahhhhhh the 🔥 great workout, thanks for posting this👍🏻

Definitely would like to see more like this

nice workout, Thanks ben.

I was a sweaty mess after that. Great workout. Cheers! 💪🏻👍🏻

Amazing workout! Thank you! Waiting the one for the legs 😉

Great exercises - many thanks Ben 👍👍

I feel benefits after one workout only! Thanks!

I’ve had a go at the 45 minute video and had thought about condensing it to reduce the brutality, so this is perfect. Thank you! Maybe in future though be sure to wear a drill sergeants hat and shout ‘NEXT EXERCISE!’

Just came back from Iten , high altitude training center! Indeed the core session there is on fire ! Can't wait to go back ! Please do as well a video with lower legs :)

Awesome exercise...

Love this! Thanks so much. I shall def be doing this and follow your routing. Cheers :o)

this series is 🔥🔥🔥

Can’t wait for the upcoming Kenya videos!

Might want to throw in an ab roller/corewheelz. Absolutely brilliant tools for strengthening the core.

Really really good. Definitely would enjoy a gym version too!

Great video! Im using this as my core rutine, one or two days a week. I feel like a kenian athlete!

Been lacking motivation with core stuff. Thanks!

That should do it! Nice one Ben