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Fast Fitness! 10 Minutes to a Stronger Core (with Video!)

Published April 30, 2014
2 minute read
A woman in athletic wear is performing a squat exercise in her home gym, aiming for a stronger core. She holds a weight close to her chest with both hands. The gym features various equipment, including barbells, kettlebells, and ropes, organized around the space for Fast Fitness routines. MyFitnessPal Blog
Published April 30, 2014
2 minute read
In This Article

naghar fonooni logoLast week I introduced the concept of effective and efficient 15-minute workouts, utilizing specific strategies to ensure that you make the most of your time. In today’s busy world, it seems we are all crunched for time—our workouts often bearing the brunt of this hustle. But, by following some or all of these simple rules, you can still sweat sufficiently without impacting your schedule:

1. Move faster
  2. Ramp up the intensity  
3. Take fewer breaks
4. Combine exercises

There are several ways you can incorporate these concepts into your training, allowing you to improve your fitness levels with limited time. Last week we discussed combination movements and today we will cover “ladders,” complete with a killer ladder workout.

Throughout the series please remember that above all else, quality of movement is key. Be sure to pay special attention to form and technique, and never employ sloppy, sub-par movements.

Ladders

Ladders are very versatile, with makes them especially fun. You can ascend, descend, or do combination ascending/descending ladders. Performing your workout in a ladder format saves time because it allows you to train with intensity all the way through, simply by reducing or increasing the reps as you go along.

Here’s an example of a simple ladder workout using two exercises:

  • Squat: 10;
 Kettlebell Swing: 15
  • Squat: 9;
 Kettlebell Swing: 16
  • Squat: 8;
 Kettlebell Swing: 17
  • Squat: 7;
 Kettlebell Swing: 18
  • Squat: 6;
 Kettlebell Swing: 19
  • Squat: 5;
 Kettlebell Swing: 20

YouTube video

As you can see, the reps of the squat are descending as the reps of the swing are ascending. This workout should take about 10 minutes, provided that breaks are only taken as necessary.

Stay tuned for next week’s Fast Fitness! workout, using a speedy, yet challenging concept known as “complexes.”

OK, who’s ready to sweat? Let us know if you’re trying this workout today in the comments below!

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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