You really don’t need a lot of time in the gym to fit in a great core workout, as long as you choose the right kit. This quick session from Jamie Ray, lead HIIT instructor at Another_Space, is evidence of that. You do just six moves, resting for a minute between them, with the first four exercises on the TRX suspension trainer. This piece of kit is great for working your core, because once you have a couple of limbs elevated your midsection has to work overtime to keep you balanced even when you’re performing fairly basic exercises. The session then moves on to a sandbag to hit your lower body before culminating in a tough cardio blast. The entire routine will take less than 15 minutes, though you can always go for another round or two if you’re feeling brave.
1 Mountain climber
Reps 10 each side Rest 1min
Set the TRX handles close to the floor. “Place both feet into the TRX cradles,” says Ray. “Lift your knees off the ground so you’re in a raised straight-arm plank position. Keep your hands directly under your shoulders and maintain a straight back and strong core throughout. Bring your right foot towards your right elbow, then return to the starting position. Next time bring your left foot to your left elbow.”
2 Inverted row
Reps 10 Rest 1min
“Set the TRX cradles to chest height,” says Ray. “Grip the handles and tilt back 45°, then drop back as far as you can, up to a further 40° and feel your bodyweight fall onto your heels – your arms will be fully extended in front of you. Pull your weight up to the first 45° position, then lower back to the start.”
3 Knee tuck
Reps 10 Rest 1min
Set the TRX handles close to the floor again. “Place both feet in the TRX cradles and bring yourself up into a raised plank position,” says Ray. “Bring both knees in to your chest at the same time, then extend your legs to the starting position.”
4 Press-up
Reps 10 Rest 1min
Set the handles to chest height and hold them, standing underneath the anchor point. With your hands shoulder-width apart, extend your arms in front of you, then lean forwards until your body is at a 45° angle. “Lower your chest towards your hands, keeping your back flat and your core engaged,” says Ray. “Then push up to the starting position.”
5 Romanian deadlift
Reps 10 Rest 1min
“Stand with your feet shoulder-width apart, holding the handles of a sandbag with your palms facing your body,” says Ray. “Keeping your back straight, hinge at the hips, pushing your glutes back, and lower the bag towards the floor. Then return to the start position.”
6 Burpee and snatch
Reps 10 Rest 1min
“Stand with your feet slightly wider than hip-width apart and hold the sandbag’s handles,” says Ray. “Hinge at your hips to lower the bag to the floor, and then as you bend your knees, jump out to a high plank position. Jump your feet back towards your hands and drive through to a standing position, bringing the bag with you in one quick motion to take it above your shoulders. Lower the bag and repeat.”
