15-Minute Workout 19

Sky Van Horn, owner & lead coach of 
Element 6 Sports Medicine Acupuncture and Fitness Studio, shows us phase three of his workout series.

Wow, this month’s workout gets to the core.

Not all movement protocols need to take a long time or require equipment. Our intention is to give you a deeper look into how to keep your health and fitness moving forward even in difficult and busy times.

Our programming is specific and efficient and will only take you 15 minutes to complete. This is the third installment of your 15-minute workout to complete during your week which consists of four sections of specific movements and rep schemes.
This month our focus is your core! This is by far the favorite, and it’s not just your typical core work. This workout will be about creating a dynamic core that is integrated into a whole body approach. You may be sore in other places other than your abs. If this happens, good job! You did this work out correctly!

**What’s most important is to have fun, focus on your breath and your form (never sacrifice this, ever!), take breaks as often as you need to, stay hydrated, and as you get stronger, you can always pick up the pace and take fewer breaks.

PHASE 3 | Getting to the Core

Hollow Hold Knees to Face with a Hollow Hold

1 Knees to Face

10sec Hollow Hold

5 Knees to Face

10sec Hollow Hold

10 Knees to Face

10sec Hollow Hold

5 Knees to Face

10sec Hollow Hold

1 Knees to Face

*Rest 30 Seconds*

Crow Jump to Plank Hold

1 Crow Jump to Plank

10sec Plank Hold

5 Crow Jump to Plank

10sec Plank Hold

10 Crow Jump to Plank

10sec Plank Hold

5 Crow Jump to Plank

10sec Plank Hold

1 Crow Jump to Plank

*Rest 30 Seconds*

Straight Leg Lifts with a Dead Bug Hollow Hold

1 Straight Leg Lift

10sec Dead Bug Hollow Hold

5 Straight Leg Lift

10sec Dead Bug Hollow Hold

10 Straight Leg Lift

10sec Dead Bug Hollow Hold

5 Straight Leg Lift

10sec Dead Bug Hollow Hold

1 Straight Leg Lift

*Rest 30 Seconds*

Alternating Knee to Opposite Elbow with Plank Hold

2 Knee to Opposite Elbow

10sec Plank Hold

6 Knee to Opposite Elbow

10sec Plank Hold

10 Knee to Opposite Elbow

10sec Plank Hold

14 Knee to Opposite Elbow

10sec Plank Hold

10 Knee to Opposite Elbow

10sec Plank Hold

6 Knee to Opposite Elbow

10sec Plank Hold

2 Knee to Opposite Elbow

*Rest 30 Seconds*