Free Weekly Home Workout # 7 - :: Fitness | Nutrition | Online Gym

Free Weekly Home Workout # 7

Free Weekly Home Workout # 7


One of the best exercise to strengthen your core is a prone hold, also known as a plank/hover. It not only strengthens your abs, but also your entire core unit along with your arms and legs. The key however is to think of it like a full body muscle contraction. Tuck your tail between your legs, squeeze your bottom, push into your forearms and lift up from there and brace your middle. Very easily adjustable by doing against a wall if you have knee problems and also on your knees. You can then advance this further by coming up onto your feet and lifting one arm, one leg or opposites.

Another great exercise for your core is high knees and sprinting, so today we combine all these things for a great workout!

Try this workout out and notice how its strengthens the entire body. To improve your core even more, check out our CORE30 program in the online gym. Awesome to toning and strengthening your entire body with a focus on core strength.


Workout # 7
60 seconds  prone hold (on knees if you need)
60 seconds high knees
30 seconds side plank left
60 seconds high knees
30 seconds side plank right
60 seconds high knees
Repeat this circuit 3 times through for a 15 minute core workout!
Then finish of with 20 second sprint x 6


For more motivation and direction, do the workout with me and all the other members in the online gym. Earn points and get rewarded for it to!

Too intense? For a more beginner option, check out the LITEs in the online gym.

Unsure of what the exercises are?

Want some advice on good technique?

Get the full video workouts inside the online gym that guide you step by step through the workout. You get access to your own online personal trainer and can train with me in the comfort of your living room..

Over 500 full length HD video workouts. Programs to suit all levels. Full exercise video library. Then everything from core, yoga, HIITs, LITE, Extremes and mobility work. All the tools to help you create optimal health and well being. Learn more about the online gym here.

Then be sure to check out whats happening this week in the online gym here.




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