Amy leads a 5-minute standing core workout with no equipment needed. The routine cycles through three moves: standing twists, knee-cross front kicks, and side crunches, each done 40 seconds on and 20 seconds rest. She cues core engagement and breathing throughout, with modifications for different fitness levels.
Questions this video answers
Five minutes
40 seconds work, 20 seconds rest
Amy from BodyFit by Amy
SimpleAF Sports CBD
Hey, everybody. I'm Amy from BodyFit by Amy. And this is your five minute standing core workout. This workout is in partnership with SimpleAF Sports CBD for our back to School series, where we're giving you five minute ways to get moving. This is no equipment. It's all standing. And we're going to work your core and get your heart pumping. Let's do it. Okay, go ahead and start moving your body. We're not going to get a formal warm up because we're just here for five minutes, but you can do some rotations just through your torso right here. You can reach it over, get a little stretch or reach it across. We got 40 seconds of work, followed by 20 seconds of rest. Our first move for our core, we're just going to do little punches. You can be right here. Here we go. We're going to punch right and left, and you decide if you want to get more of that twisting motion. Plant your feet and you can also just reach out. But we want this right Feel this movement. Core is engaged. So you're zipped up. You're not holding your breath. If you want to get a little lower body working in there, you can drop it low. And if twisting is not right for you, you can move your knees and your hips. You're still going to engage that core right here. 10 seconds to go. Twist, twist, twist. Core engaged for 5, 4, 3, 2, 1, and March. So that gets your heart rate up a little bit as well, which I hope this five minute workout will do. I want you to really think about staying up, pulled in and up. Lift up on that pelvic floor. Wrap that core again. Not holding your breath, but you're nice and stable through here. Next we're going to go one side. We're going to do a knee cross and then a front kick. You don't have to get all the way there, but here we go, all in one side, cross and kick. So a little bit of mobility and flexibility as well. I'm going to keep the hands behind my head. You can do what I just did, where you just tap it and reach, or you can really think elbow to knee, hand to foot. Feel those obliques, center of the core. Also getting that heart pumping just a bit. And breathe right here. 5, 4, 3, 2, 1. Feel that right? So if you're staying engaged and you're getting that movement like we would do down on the mat. Mat, you can get core from a standing position. This is perfect if being on the mat is hard for you or if you just Need a quick break. And you want to keep it standing. Same thing. Other side. Hands behind the head. It's across and then it's a kick. Three, two, one. Here we go. And kick. Watch that balance. But balance is part of the work that we're doing. And again, you can just reach it and reach it. Or here. Oh, yeah. I guess I was switching my arms. Doesn't matter what you do with your arms. I might have done it different on the other side. But cross and reach. Feel that core. So we get the cross and then that the lower abs as we kick. Right here. I love this one. Last one and relax because it's harder than it looks. Right? All right, next one, we're gonna do a little reach over to the side. So reach and pull. So a little side crunch, same thing. We'll go right side. We'll breathe. We'll go left side. And then that is it. Wrap that core. 3, 2, 1. Reach and pull. Reach and pull. This is also a good one if you want to add a light dumbbell. A little bit of resistance, not too much. Especially because we want to get that lateral flexion and then here, lateral flexion and extension. So reach, pull, reach. Staying engaged here. And then side crunch again. You don't have to get super high. It can be low and you're still going to feel that little side crunch. 10 seconds to go. And breathe. Three, two, one. All right, one more and then that is it, team. Remember, you can bookmark this workout. You can come back to it. If you do it a few times a day, you'll have a full 15 or 20 minute workout. But if you just get five minutes, remember, five minutes counts. Let's do it in three, two, two, one. Reach, pull, reach, pull. So you really want to get that nice good stretch and then that work from here. Right, right here. Reach, pull all the way over and in. And again. If maybe you can just get to here, you can't get that full stretch. That's okay if you just get to here. As long as you're engaged, you're thinking about that core working. We're getting the work done. 10 seconds to go. 5, 4, 3, 2. And breathe. March it out. Roll those shoulders. Can do a few little rotations here. Reach it across. That's it, team. Five minutes standing core. You can always work your core standing. I have lots of other workouts so specifically for that, so check them out. Let's roll those shoulders. Get one big deep breath in and out. You did it. That was your five minute standing core workout. Great. Job, everybody.
