5 Min. Core on the Floor is introduced in week 3 of Core De Force– the mixed martial arts program developed by Beachbody. It’s a brutal short abs and core workout that you perform after the strength and sculpting workouts to help further refine your core.
It is 5 minutes spent entirely in some variation of a plank! Yes, you read that right… 5 minutes in PLANK. I dare you to finish the whole thing on your toes!
Length: 5 minutes.
Number of Rounds: N/A.
Description: The ultimate core finisher – 5 challenging plank movements to help bring your abs out of hiding.
Format: Five plank exercises, performed for 1 minute each.
Forearm plank – forward and back (1 minute)
Side plank hip lift (30 seconds on each side)
Forearm plank heel lift (1 minute)
Side plank reach (30 seconds on each side)
Forearm plank toe tap (1 minute)
Here’s a time-lapsed video showing the moves from this workout:
The verdict? This is a great, short abs workout! The first time that I did it, I could not stay on my toes the whole 5 minutes. It’s okay to drop to your knees and modify if you need to. The goal is to spend more time on your toes the next time that you do the workout. Eventually, I was able to stay on my toes the entire 5 minutes, though! Just make sure to watch your form because sometimes I wanted to lift my butt up, which breaks form and makes the move easier. You want to have a straight line from your head to your feet while in plank. Also, after doing this workout so many times, my elbows did start getting cracked and irritated from all of the forearm plank work, so I do recommend some type of elbow cushion.
Interested in Core De Force? You have a couple of options to buy it. You can get a challenge pack that comes with Shakeology, or a performance pack that comes with two of my favorite performance supplements – Energize and Recover. You can also check out the base kit or deluxe kit.
Need support? It just so happens that I coach people through at-home fitness programs, like Core De Force! So, if you order the program through one of the links on this site, I’ll be happy to work with you to help you stay on track and plug you into one of my online accountability groups!
Have questions? Comment below or send me an email at firstname.lastname@example.org!