You Can Do This 20-Minute Core Workout Anywhere, But Why?
/As a runner, you know your core is absolutely crucial for some reason. But who has time to spend three or four hours every day performing a core workout? Very few of us, that’s who.
Not only that, but who has ready access to a gym or fitness center accredited by the American Core Council, i.e. guaranteed to meet the ACC’s rigorous standards for core work facilities? Even fewer of us, especially these days. And even if you do, do you really want to share a poorly ventilated indoor space with a bunch of other people right now? Even if it does carry the ACC Seal of Approval?
Come to think of it, do you even care about your core anymore, if you ever did? With everything going on in the world? I sure as shit don’t.
Anyway, here’s a 20-minute core routine you can do anywhere, if you feel like it.
You can start with this one, the Bird Dog. Don’t forget to smile. Maybe smiling will help you forget, momentarily, that we’re all living in a dystopian nightmare and wondering whether we’ll ever wake up.
Also, keep your back straight.
Next, try some Deep Lunges. “Deep,” as in “How much deeper can we tumble into this fissure that’s opened up under us all? Is there a bottom? Or are we doomed to spend eternity in a steady state of dread-infused free fall, wishing for an end that will never come?”
Alternate right and left legs.
Donkey Kicks are a terrific way to kill a few minutes while staring into the abyss. Kick, kick, kick.
I envy the donkey and his sheer lack of awareness. The donkey knows not of pandemics, face masks, or the costs of arrogance and hubris. The donkey doesn’t even know he’s a donkey. He just… is. What bliss!
Next, jump up and perform some Squats. Or not. What difference does it make?
If you think Leg Lifts are a lot like Donkey Kicks, well, you’re right. So what? Do them anyway. Call them Modified Donkey Kicks, if it makes you feel better. Either way, while you’re on the floor of your living room or office or whatever, the world outside those four walls is crumbling.
Still smiling? Great.
Here’s a fun variation on the Back Extension: During the first half, when you’re prone on the floor, imagine a boot on the back of your head. The boot belongs to a man dressed in black military gear, equipped with an array of weapons, including a long steel rod, the tip of which he twists into your back. The man is faceless behind a balaclava and wraparound sunglasses. His uniform carries no name patch, no insignia of any kind. Welcome to the autocratic police state that crept up on us like a thick fog while we were busy griping online about Garmin Connect being down.
Hang in there—you’re almost done!
Finish up with the Glute Bridge. Try 10 reps.
Congratulations! You did it.
Now what?
