Circuit Setup
8
Exercises
~5
Minutes
Your 10-Minute Core Circuit
1
🐕Bird Dogs
beginner“Extend opposite arm/leg, no rocking”
10 each side
2
🚴Bicycle Crunches
beginner“Elbow to opposite knee, slow and controlled”
20 total
3
🪲Dead Bugs
beginner“Keep lower back glued to the ground”
10 each side
4
🧱Forearm Plank
beginner“Straight line from head to heels”
30-45 sec
5
🛶Hollow Body Hold
advanced“Lower back flat, arms overhead”
20-30 sec
6
⛰️Mountain Climbers
intermediate“Controlled pace, drive knees to chest”
20 total
7
🫸Pallof Press
intermediate“Resist rotation — anti-rotation core work”
10 each side
8
📐Side Plank
intermediate“Stack feet, hips stay lifted”
20-30 sec each
Use this in practice
- Run this circuit immediately after your cooldown jog — muscles are warm and ready.
- Hit 'Shuffle' each week so athletes don't get bored with the same routine.
- Core work 3x per week is the minimum for injury prevention in distance runners (Fredericson & Moore, 2005).
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core strength circuits
Practical examples
Keep the examples tied to short, equipment-free circuits for hips, core, and ankle stability.
Ankle stability block
A short balance and calf routine that belongs inside an injury-prevention conversation.
AnklesPreventionBalance
Balanced athlete plate
An easy visual anchor for everyday meals when athletes need more, not less.
EverydayPlate
Busy athlete snack lineup
Locker-friendly snacks that prevent the long gap from lunch to practice.
SnacksPortable