Core Activation for Better Spine Health

This workout serves as Day 4 of Kayla’s 5 Day Challenge Mobility Moments with Kayla but can also be completed as a standalone workout.

Focus & Benefits: Core workouts can strengthen and tone your midsection, but did you know that they’re also protective? Learning how to properly activate your core in a variety of ways and positions can improve your posture, reduce back pain, and even help you breathe better! Most importantly, having a strong core is necessary for your well-being and overall fitness.

Equipment: Light to medium weights (optional but recommended)

Tips & Helpful Information: The workout circuit moves quickly (30 seconds on, 10 seconds off), so be prepared to peek at the exercise preview during each rest timer. If you wish to use weights, set them aside before we start to avoid fumbling around between sets. For reference, I am using 10lb (2.5kg) powerblocks. A water bottle would also work as a great dumbbell substitute!

Difficulty & Modifications Explained: This routine is rated a 3 due to its low-intensity moves, gentle pacing, and medium ranges of motion.

Closing Note: We love the dedication that you’re putting into this program. Now that you’re halfway through this 5DC, and we’d love to hear how you’re using this program. Are these workouts better suited for early morning mobility sessions or perhaps post-run strength training add-ons? Exploring new uses for these workouts is a great way to see how they fit into your lifestyle and training habits. You can also switch up the equipment for weighted vests, resistance bands, or even medicine balls for a greater challenge.

Workout Structure

Wake Up (2 min, 30” each)
Good morning + mini squat
Dead bug
Slow tempo bicycle (legs only)
Superhuman extensions

Circuit (8 min, 30” on, 10” off)
Plank reaches
High plank rotations
Tricycle
Bird dog ext – L/R
3 Plank jacks + dumbbell pull
Kneeling wood chop with hip extension – L/R
Good mornings
Airplane (alt)
Halo + chest press
Thruster + rotational press