Name: Playbook - Natalie Kimball - W1/D3 Strong Core 3
Uploaded: 2023-02-18T00:59:00.686Z
Duration: 5 min
Description: W1/D3 Strong Core 3

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Antonio

Chelsey

Sarah Snipes

Bruh - five minute core everyday this weekend … I hate you lol jk feeling proud I did it!  Just five minutes boom!

Bianca

Amanda

Reminds me how much I don’t use my abs throughout the day… how is 5 minutes enough to make my core feel the burn?!? 🔥🔥🔥

Samantha

Another great workout to get me moving! I love how quick it is but how much i feel like I've really done some work afterwards.

Jenny Weeks

Natalie is a fantastic trainer and this core routine really kicked my butt (actually

Speedy

Natalie is a fantastic trainer and this core routine really kicked my butt (act

This was the type of program and support that I needed to kickstart my lifestyle change.  The programs that Natalie has put together have been great for not only gaining strength but the increase in my flexibility and even mobility have been nothing short of amazing.  This is the first program I’ve followed where I actually feel better after the workout.  I’m excited for these next few months to see what else she comes up with

Dwayne

Remember, you can use this routine on it's own, before your next workout or in addition to a program you already have!

Deadbug Press
Forearm Plank
Hip Lifts

Get the party started with this 5 - minute core routine! These are the foundational movements I start every single client with! 

STRONG CORE officially launches on January 9th, 2023! Use this routine until we get started, together!

1. Lie on your back, draw your belly button to your spine and bring your knees to 90 degrees. 

2.As you exhale brace your core and keep your rib cage as you press your right hand into your left leg. 

3. Resist the pressure with the leg and engage the core. Tip: Keep a small arch in your back

Deadbug press

1. Begin in a kneeling position. Bend your elbows to 90 degrees, position your shoulders directly over your elbows and place your forearms on the floor.
2. Extend your legs behind you with toes tucked under to press into the plank. 
3. Exhale as you draw the shoulders back, the belly button to the spine. Engage the glutes and quadriceps to make one straight line.
 
Tip: Keep from hiking the hips or sagging into the shoulders.

Forearm plank

1. Lie down flat on your back, pull the belly button towards the spine, and slightly tuck the chin. 

2. Flex at 90 degrees at the hip and point the toes towards the ceiling. Your body should look like an L. Bring your arms and palms by your side. 

3. Exhale as you engage the core, kick the legs straight up and press through the fingertips to get extra height. 

Tip: Control is better than height, use your fingertips to press down as you really reach the toes high to the sky.

Hip Lifts

Strong Core 5 Minute Routine

W1/D3 Strong Core 3

Perfect ab intro. Definitely a well spent 5-10 min workout 💪

W1/D1 Introduction to Strong Core & 1st Workout!

Great ab workout :) Superwoman is a good one!

W1/D2 Strong Core 2

W1/D4 Strong Core 4

AJ Medina

W1/D5 Strong Core 5

It was nice out today so added a run in before this core workout. Woot.

W2/D1 Strong Core 6

W2/D2 Strong Core 7

I have a love hate relationship with these clamshells! Another good one! 💪🏼

Jennifer 

W2/D3 Strong Core 8

Lobe the planks with knee taps - helped me find my core engagement!

W2/D4 Strong Core 9

Mountain climbers are always a quick way to elevate my heart rate, love it!

W2/D5 Strong Core 10

This was a great core workout after a pull day.

Steph Walters

W3/D1 Strong Core 11

Hip lifts are amazing, helps me reaffirm alignment, love it!

Rough couple days not feeling great but decided i needed to push through for me and I'm glad i did.

W3/D2 Strong Core 12

I have had a rough few days trying to get motivated to do anything. I could come up with a million more excuses but today i said no more excuses. I'm so glad i woke up and was ready to get it done!

W3/D3 Strong Core 13

I am pushing on. Can't let the past days that I've missed hold me back. I just have to wake up and do it for me even when it's not easy.

W3/D4 Strong Core 14

I was slacking for a bit, but this was a good comeback!

W3/D5 Strong Core 15

Oh goodness i love these quick but effective daily challenges!!

Jessica

W4/D1 Strong Core 16

W4/D2 Strong Core 17

I really love that even after a long day at work i can still come home and give myself five minutes to work on me.

I really like the little timer I can use and the beeps it makes to notify me in the last few seconds so I don’t have to watch the screen or set one on my watch.

W4/D3 Strong Core 19

Karena

Saw this on your IG! It’s a burner for sure!

Walking planks are my new favorite stabilizer!

W4/D4 Strong Core 20

These just keep getting spicier 🌶️🌶️

Nikki

W4/D5 Strong Core 21

W5/D1 Strong Core 22

Are you kidding me? These are 🔥 and also really hard! Lol

Just when I start feeling like wonder woman with improved core strength, a new movement is thrown in the mix and makes me question everything 😂

W5/D2 Strong Core 23

The reverse plank knee drive! This one is so tough! 🤣 I will get them down eventually!

Bear crawls are a real killer - my abs need a nap 😂

W5/D3 Strong Core 24

W5/D4 Strong Core 25

W6/D1 Strong Core 26

Really love that these are 5 minutes! Coming back & repeating the program! Keeping the habit going! 🙏🏼

W1/D3 Strong Core 3

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