12-minute total body work out 4

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WORKOUTS  PETE MUIR  25 JAN 2011

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This session focusses on your core, glutes and hip flexors, which provide power and stability when running.

Your core is the connection between your lower and upper body, and almost every sport demands a strong midsection to allow for powerful all-body movements. Once you get good at this circuit, you will find that your performance in all physical activities improves as a result (a hard set of abs is just a pleasant side-effect).

How to do it

• Perform each exercise in order, taking no rest between exercises.
• Do either the number of reps stated, or as many reps as you can in the time stated.
• Once you have completed one full circuit, rest for one minute before starting over again.
• Do two circuits in total.

Tips

• For the majority of exercises, take up to three seconds for each rep – slow is good for core training.
• For planks and bridges, aim to keep your body in a straight line – don’t overextend your lower back.

For more 12-minute workouts, subscribe to Men's Fitness – you'll find a new one in every issue. You can download a digital version of the magazine here.