8 Minute Core Stabilization Workout With Flo Master

Just like the name implies, your core is at the center of your body. It is the foundation of every movement pattern that you will perform on a day-to-day basis throughout your entire life. From that understanding alone, it's crucial to see why you would want to have a strong, functional core.

FightCamp Trainer Flo Master is going to take you through an intense 8 minute core workout designed to help you master your core stability.

What is Core Stability?

One of the byproducts of the core is that it helps with trunk stabilization. Your core helps to control your trunk while certain body parts (i.e. your arms and legs) are working during functional movements.

Flo’s 8 Minute Core Routine

*Equipment (optional): Yoga mat

• Workout like Flo on the FightCamp Yoga Mat found in our Endurance Kit

Bear Plank (30 Seconds)

• Start on all fours, arms straight, hands under shoulders

• Your knees should be at 90 degrees under the hips

• Engage the core (think belly to spine)

  • Keep your back flat, and lift the knees 1-3 inches off the ground

• Hold this plank position for 30 seconds

Bear Crawl (30 Seconds)

• Start off in the bear plank position

• Crawl on all fours around the yoga mat

  • Your left arm moves with your right leg and vice-versa

• Focus on slow controlled breaths

  • Inhale through your nose - exhale through your mouth

• Crawl for 30 seconds

Floor Bridge (30 Seconds)

• Begin by lying on the ground on your back

• Your legs should be at a 90 degree angle

• Drive your heels into the ground and lift your hips up

  • Squeeze the glutes

• Point your hands towards the ceiling

• Hold this position for 30 seconds

6 Inch Leg Hold (30 Seconds)

• Begin by lying on the ground on your back

  • Place your hands under your rear for assistance

• Keeping your legs straight, raise your legs six inches off the ground

• Focus on controlled breaths and keeping the lower part of your back on the ground

  • Added challenge: Keep arms by your side

• Hold this position for 30 seconds

Elbow Plank (30 Seconds)

• Start by resting on your forearms and toes

• Elbows should be in line underneath your shoulders

  • Focus on pushing your elbows into the ground

• Legs are in a straight line

  • Squeeze your glutes

  • Engage your core

• Your body should be in a straight line

  • Don’t allow your hips to rise or fall

• Hold this position for 30 seconds

*Challenge - To increase the intensity of this position:

• Raise one leg for 15 seconds

• Switch legs and keep it raised for 15 seconds

Hollow Hold (30 Seconds)

• Begin by lying on the ground on your back

• Raise your legs 6-8 inches off the ground

  • Focus on keeping your lower back in contact with the ground

• Point your arms back, overhead forming a 45-degree angle with the ground

• Hold this position for 30 seconds

Single-Leg Floor Bridge (Left) (30 Seconds)

• Begin by lying on the ground on your back

• Your legs should be at a 90 degree angle

• Drive your heels into the ground and lift your hips up

  • Squeeze the glutes

• Point your hands towards the ceiling

  • To regress movement: Keep your hands on the ground next to your body

• From here, straighten your left leg and raise it towards the ceiling

• Hold this position for 30 seconds

Single-Leg Floor Bridge (Right) (30 Seconds)

• Begin by lying on the ground on your back

• Your legs should be at a 90 degree angle

• Drive your heels into the ground and lift your hips up

  • Squeeze the glutes

• Point your hands towards the ceiling

  • To regress movement: Keep your hands on the ground next to your body

• From here, straighten your right leg and raise it towards the ceiling

• Hold this position for 30 seconds

*Repeat the entire circuit for a second time (Total of 2x)

The Cooldown

• Begin by sitting on the ground legs stretched out in front of you

• Spread your legs to form a “V” shape

• Reach down your left leg, attempting to grab your foot

  • Hold this stretch for 10-15 seconds

  • Return to an upright posture

• While maintaining an upright torso, twist and grab your left leg, turning as far back as possible

  • Hold this stretch for 10-15 seconds

  • Return to an upright posture

• Switch and repeat for the right side

Strong Core, Strong Foundation

The core is the main building block for all things fight-related. From punching, kicking, slipping, and moving, your core is involved in every aspect. Doing this 8-minute routine will not only help with core strength and stability, but it will also help your shoulders, hips, and ankles as well.

Train Like a Fighter

Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”