This fullbody core workout builds lean muscle and strengthens your core in just 20 minutes

This fullbody core workout targets every muscle in the body especially your abs, low back, hips, and shoulders. Do this workout once or twice a week and try to stick with it for at least 3 weeks. Choose a weight that is moderately heavy so that you are working hard on every rep but don't work to failure when training core to avoid injuries. It's better to focus on doing it right than just doing more.

Start by pairing exercises 1 and 2, 3 and 4, 5 and 6. Perform supesets of exercises 1 and 2 for the number of reps indicated with 30 seconds of rest between supersets. That means set 1 of lunge with med ball, immediately followed by set 1 of walking lateral lunge, rest 30 seconds then repeat, rest 30 seconds then repeat again.

Now rest for a minute and move on to the second set of superset exercises 4 and 5 with the same 30 second break between supersets. Rest 1 minute then start your last pair of superset exercises 5 and 6 with 30 second breaks between supersets.

As soon as you are done go into your stretches and hold for the time indicated. At this point you can be done or you can continue with some some interval cardio for additional fat burning.

Exercise
Lunge with ankle tubing and med ball 1) Start position: Stand with feet hip width apart. Attach an ankle strap to both ankles. Hold a medicine ball in your hands. 2) Step backward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe. 3) Pushing off front foot, return to start position and raise the lunging leg into the air. Continue with same leg or alternate as prescribed. 4) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Free Workouts Tips:	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10
Walking Lateral DB Lunge 1. Holding one dumbell between your legs take left foot and step 2-3 feet out to the left side (or the 3 o’clock position). Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury. 3) Pushing off lunging foot, return to start position. 4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders, hips, and front foot should point forward at all times. 5) Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown. Free Workouts Tips:	Sets Reps Weight/ Resistance Tempo Time 1 8 2 8 3 8
Single Leg Hip Extension on Ball 1. Assume back lying position on floor. Place hands at sides with palms down on floor. 2. Start position: Place one heel on top of Flexaball with knee slightly bent. 3. Raise hips off floor by pressing one heel into ball. 4. Return to start position. 5. To increase difficulty, raise and extend arms above chest. Free Workouts Tips:	Sets Reps Weight/ Resistance Tempo Time 1 8 2 8 3 8
Side Plank 1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 2. Lower your body and repeat on the other side. 3. Remember to keep your head, neck and body in a straight line. Free Workouts Tips:	Sets Reps Weight/ Resistance Tempo Time 1 20 seconds 2 20 seconds 3 20 seconds
DB Pushup and Row 1. Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbells. 2. Proceed into a pushup and then extend your arms into a completed pushup. 3. Then row one dumbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition. 4. Repeat this cycle until all repetitions are completed. 5. Make sure you keep your abs tight and back flat throughout this movement. Free Workouts Tips:	Sets Reps Weight/ Resistance Tempo Time 1 8 2 8 3 8
Reverse Wood Chop with bands or cable 1. Start by standing parallel to the band or cable. 2. Hang onto the handle in front of your body. Keeping your arms semi straight rotate your body out and away from the band. 3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement. 4. Return to the starting point and repeat according to the required repetitions. 5. Repeat with the other side. Free Workouts Tips:	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10

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