Core Burn Time Pyramid

Ready to sculpt and Burn the core?

Pick 3-5 of the exercises below and do in the following time scheme:

  1. 15 seconds per exercise
  2. 30 seconds per exercise
  3. 45 seconds per exercise
  4. 30 seconds per exercise
  5. 15 seconds per exercise

Minimal rest and be mindful of quick transitions!

The Exercises:

A) palms to elbow plank: start in a full plank with your feet wider than normal plank stance and your shoulders directly over top of your wrists. Keeping core stabilization think of replacing your hand with your elbow (ie. you should be moving directly up and down and arm should press you up from the elbow plank, and not be at an angle). The goal is to keep your hips as parallel to the floor as possible throughout the entire exercise

B) ab tuck: engaging your core, be sure to keep the range of motion slow and controlled and to pull with your abs and not through your hips. Straighten the legs for extra difficulty

C) sit up with press: engaging your core, similar to the ab tuck, initiate the motion with your core and not your legs or arms. At the top of the motion, extend the ball overhead, still keeping your core tight and posture tall.

D) stabilizer rotation: this is not a Russian twist for 2 reasons. One- it is much more slow and controlled and Two- you are adding the reach at the top to keep your stabilizer core muscles engaged. Do not try to over rotate on each side.

E) mountain climber: beginning in a full plank with your shoulders directly over your wrists. Keep your naval tucked into your spine as you tuck one knee at a time into your chest

 

With core work, I want you to begin to think about building a strong core to stabilize your entire body better! Doing abs upon abs will not get you visible abs. Thats where proper nutrition comes in. Sorry, but true 🙂

Now lets burn and sculpt those stabilizer core muscles!

30 min HIIT & Core Workout

Crunched fore time? Need to workout at home? Don’t have much equipment to work with? Don’t know what to do? Don’t make those excuses! Use this quick and effective cardio and core workout- and do it anywhere!

 

The workout includes 2 portions of tabata + core (and a push up finisher!)
For the tabatas:

Each tabata includes 4 exercises to be done in intervals of 20 seconds of work, 10 seconds of rest. If you do tabata right you will NEED those 10 seconds of rest, so workout hard! Each tabata (set of 4 exercises) is to be done 4 times and then take a 90 second rest before beginning your next tabata!

For the core:

Each exercise is to be done twice- just twice!

For the push up finisher:

Choose any form of push up and do reps until failure. But be sure to keep good form! Proper form > extra reps 😉 I challenge you to choose push ups that you haven’t historically been good at- get stronger today!

*note: as with any exercise program, make sure you consult a doctor before beginning. All exercises seen here can be done with modifications- if you need some please ask me! You can find me on instagram at commit_fit_carly and ask away there!

And please for my sanity make sure you know how to keep proper form!

Follow this link to get your sweat on!

 

12 Days of Workouts, Day 10

Get ready for some…. core & balance!

10 exercises, 10 reps each, AMRAP 30 minutes

  1. X-plank
  2. Single leg v-up
  3. Plank step through
  4. ½ Turkish get up
  5. Panther crawl
  6. Squat thrusters
  7. Crab crunch
  8. Plank inchworm
  9. Flamingo
  10. Plank hold with leg lifts

Exercises:

A1,2,3 & C1,2,3: plank step through (showing both sides)

B1,2: panther crawl

D1,2: squat thrusters

E1,2,3: 1/2 turkish get up

F1,2: crab crunch

G1,2,3: plank inchworm

H1,2: flamingo

12-days_day-10

Exercise tips:

Plank step through- if your goal is to step the right foot through, your first action needs to be with your left foot. If you don’t bring the outside foot up and out, it does not leave a gap for your other leg to step through, and then the move will be awkward and incomplete

Panther crawl- is kind of hard to show in pictures, but basically you start in a plank position. You then move your right hand forward and your right leg as if you are crawling like an animal- as you move your knee needs to hover over the floor, don’t forget this!

Squat thrusters- starting in a plank position, you either step one or thrust both feet forward towards your hands and then look up as if you were at the bottom of a squat (because you are). Think of replacing your hands with your feet

1/2 turkish get up- make sure your right hand is in the air and your right knee is bent. The goal is to target that hand up towards the ceiling as you sit up. PLEASE use your outstretched left arm to help you get up- this is not cheating, it is doing it correctly!

Crab crunch- starting on all fours BUT facing the ceiling, you lift your right hand to left foot in a crunching motion and then switch

Plank inchworm- in a straight arm plank position, the only thing moving will be your arms moving forward. Think of inching your fingers/hands forward slowly and one-by-one

Flamingo- the best balance move of the day! balancing on one foot, bend over reaching towards your toes, and as you stand you bring your hands towards the ceiling and bring the leg that was balancing behind you (hovering) up with a bent knee

12 Days of Workouts, Day 7

Core

  • Round 1: 20 seconds each, 5 second transition /rest (6 minutes)
  • 45 second rest in between round 1 &2
  • Round 2: same moves, 30 seconds each, 10 second transition/rest (10 minutes)
  • 45 second rest in between round 2&3
  • Round 3: same moves: 40 seconds each, 15 second transition/rest (14 minutes)
  1. Mountain climber get up
  2. Plank jacks
  3. Birddog-R
  4. Birddog-L
  5. Side plank leg lift-R
  6. Side plank leg lift-L
  7. X-crunch
  8. Butterfly crunch/sit up
  9. Ab tuck up
  10. Rope climb-R
  11. Rope climb-L
  12. Elbow plank hold
  13. Side plank hold-R
  14. Side plank hold-L
  15. Straight arm plank hold

Exercises:

  • A1&2: Birddog
  • B1&2: side plank leg lift
  • C1,2,3&4: rope climbs
  • D1&2: ab tuck up
  • E1&2: X-crunch

12-days_day7

Exercise tips:

  • Mountain climber get up: do about 2-4 total mountain climbers, then hop both feet in to your hands, and stand up
  • Birddogs- make sure you are using opposite hand and opposite leg. This is great for both balance and ALL over core, meaning abs and low back. Stretch your hand and foot as far in each direction as you can
  • Side plank leg lift is a hard move- to modify, just hold a side plank 🙂
  • X-crunch- lay on your back with hands and feet extended out so your body makes a big X. Then crunch up opposite hand to opposite foot
  • Butterfly crunch- simply lay flat on your back, then pull your legs in so they are in butterfly position (sometimes also called pretzel) but with the bottoms of your feet touching, then just crunch your shoulder blades off the ground
  • Rope climb- actually use your leg as if it were a rope. Climbing up it with your hands, touch your leg in 3 different spots (each one higher than the last) and then return to starting position to repeat

Rainy Day Core Workout

AbsWorkout

You’re taking a look out your window right now and what do you see? Dark, dreary skies and a glistening road filled with rain. You’re thinking hmmm how nice it would be to just cuddle here on my couch. You either do that, or contemplate it long enough that you just wasted to much time to make it to the gym. Well, don’t feel guilty about it! Put on your favorite play list , find a spot on the floor and devote 20 minutes to this do anywhere core workout. Ready to break a sweat? Okay, ready, go!

Set 1: 

  • High knees X 15 each knee
  • Regular sit ups X 15
  • Mountain climbers X 15 each knee
  • Russian twist X 15 each side
    • Repeat 3-4 more times

Set 2:

  • Jumping jacks X 25
  • Right side running man X 25
  • Butt bridge X 25
  • Left side running man X 25
    • Repeat 3-4 more times

Set 3:

  • Jumprope X 50 (no jumprope? Use an invisible one 🙂 )
  • Toe taps X 40
  • Bicycle X 30
  • Hip lifts X 20
  • V- ups X 10
    • Repeat 3-4 more times

Set 4:

  • Rapid front kicks X 10 each leg
  • Butterfly sit ups X 10
  • Hollow rocks X 10
  • Superman with 3 second hold at the top X 10
    • Repeat 3-4 more times

Set 5:

  • 30 second plank (hold longer to challenge yourself!)
  • 15 plank hip dips on each side
  • 5 burpees
  • 15 side plank on each side
  • 30 plank jacks
    • Repeat 3-4 more times

**Don’t forget a warm up and cool down and to foam roll for extra mobility with your cool down!**