15 Minute Bodyweight Core Strength Workout - Sarah Wachjo

25 January 2023

Sarah Wachjo

Contributor - F45 studio owner

Bodyweight exercises use a person’s own weight as resistance - instead of relying on weights or other exercise equipment. They are great for increasing strength, endurance, speed, power and flexibility - and the best part about these exercises is how cost-effective they are! You can do them anywhere and anytime - whether you go to the gym or not.

Body weight training has been part of my weekly training for several years now. There are so many benefits to it that are often overlooked or underestimated. For instance, it can be used to improve your cardio endurance and increase your muscle and strength abilities.

Body weight training is great because you can modify virtually any exercise to be easier or harder - depending on how hard you want to push yourself. This makes it a fantastic way for anybody to work their way to becoming fitter and healthier, or to challenge those who want to take their fitness to the next level. Of course one of the best parts about this type of training is that it is so versatile - you can literally do it anytime and anywhere!

"I have suffered from lower back pain since an early age, and was encouraged to work on strengthening my core. It has made all the difference."

For me physical performance is very important, and I have discovered that body weight training has improved my endurance, strength, flexibility - and even balance. Core body weight training has been a major addition to my weekly training regime.

Core training has helped me with day to day tasks. Whether it’s just mopping the floor or throwing a ball around with my son - all these necessary daily motions originate from the core, and so having a strong core really makes all the difference in how you move throughout the day. I have suffered from lower back pain at an early age and was encouraged to work on strengthening my core. It has made all the difference.

Don’t forget, the more often you work a muscle the more it strengthens and grows - mix in a healthy diet with core training and you’ve got yourself a great looking six pack. Try this 15 min core workout that can be done in all places and at any time!


30secs work/ 10 secs rest - 2 x rounds

Crunch Into an Alternative Leg Extension

  • Lying down and raise your legs up in the air.

  • Crunch up towards your legs and then alternate lowering one leg down at a time.

Cross Body Crunches

  • Lying flat on your back, bend your knees up to around 60 degrees.

  • Keeping your feet flat on the floor, place your hands behind your head in a relaxed way.

  • Slowly curl up, keeping your abs engaged.

  • Bring your right elbow and shoulder across your body while bringing your left knee towards your left shoulder.

Moving Plank

  • Starting off in the push up position with your hands just under your shoulders.

  • Next, move your right hand and foot at the same time to the side - so that you end up moving around 5’’ to the right.

  • Then, after bringing yourself back to the center, reverse and move to the left. Repeat 5 times each side. Plank Taps

Starting off again in the same push up position with your hands just under your shoulders. Keeping your hips as still as you can, lift one hand and tap it to the opposite shoulder. Repeat for the other side.

Lying Leg Raises

  • Lying flat on your back, lift your legs 5 inches off the ground, and hold - engaging your abs.

  • Place your hands under your glutes.

  • Keep your legs extended and as straight as possible, with a small bend in the knee. Next, raise your legs until they are 90 degrees to the floor. Breathe out, and hold the contraction at the top for a sec.

  • As you breathe in, very slowly lower your legs to the starting position - count to five as you do this.

Mountain Climbers

  • Begin in a pushup position.

  • Pull your right knee straight up to your chest.

  • Quickly switch legs, and bring the left knee towards your chest.

  • Continue switching knees - 10 reps per knee.

Plank Walkout

  • Start by standing straight, looking forward, and with your feet shoulder width apart.

  • Bending forward at the hip, feel the stretch in your hamstrings as you touch the floor and then walk out with your hands into a plank position.

  • Push your body back up, and walk back towards your starting point, standing up tall.

Knee Tuck into v-sit

  • Holding a v-sit position (sitting back and both legs raised and lengthened out).

  • Tuck your knees into your chest and then extend legs back out, repeat 5 times.

Frog Crunches

  • Lie with your back flat and hands supporting your head and raise your legs to a 45 degree angle.

  • Lift your shoulders and bend your knees, bringing them up towards your chin.

  • Lower yourself back down, extend your legs and return the the first position.

Finisher - 90 Second Plank Hold

  • With your hands under your shoulders and your abs engaged, hold the position for 90 seconds.

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