Sports Coach Logo Sports Coach Training Principles Fitness Components


The "BMW" Workout

Twelve core exercises make up the "BMW" core stability workout.

The number of times you repeat the twelve exercises (sets), the duration of each exercise, and the recovery between each exercise and each set is up to you. A suggestion for an experienced athlete is three sets where each exercise is conducted for one minute, with a thirty-second recovery between each exercise and a three-minute recovery between each set. (3 x 12 (1') [30",3'])

Bench knee up  
  Bent knee tuck
  Knee up
Little V sit up  
  Lying Opposites

Prone arm lift  
  Prone crunch
Single leg jack knife  
Twisting wipers  

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2012) The BMW Workout [WWW] Available from: [Accessed