18 Minute Core Sculptor
Print Workout Here
We are slowing things down this week and really focusing on strengthening that core from top to bottom, side to side.
What you will need:
- Just you, your mat and a big smile ;)
Warm-Up:
- 3 minutes of light dynamic stretching to get the core warmed up and ready
Workout:
- 5 core moves, 45 seconds on 15 seconds off, 3 rounds total
Circuit 1
- Down Dog to Plank with Alternating Knee ins– in plank, drive your heel towards the floor, bringing your booty to the sky, creating a triangle with your body, return to plank position and bring one knee to opposite elbow, 1 rep / side. Keep your core tight. Continue to rep it out.
- Mini Circles – on your back, core pulled in tight, place your hands under your tailbone to keep your back flat, feet straight up in the air, drawing little circles with your toes.
- Alternating Reaches –The classic crunch with a twist, reach one hand towards the opposite knee, lifting your neck and shoulders up off the mat, return to starting position and continue to alternate sides
- Straight Leg Bicycle Crunch –Keep your back flat at all times and make sure you’re not pulling on your neck. Also remember, DON’T HOLD YOUR BREATH
- Earthquake – Start sitting up tall, with your legs stretched out in front, lean yourself back, keep you shoulders pulled back and your core pulled in tight. You will quickly realize why this move is called earthquake hehe
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today Badass,
Kaylie
I love these kind of workouts! Thank you! Going to top it off I think with a jog with my son now that it has cooled off.
sounds like an awesome combo
That’s some good core sculpting exercises:) Thanks Kaylie!
Wow! Amazing how seemingly such simple moves burn like sweet chocolate Jesus!
ya I was STRUGGLING hard lol
great way to start my morning! thanks Kaylie!!!
my pleasure babe <3
Terrific start to the day!
woohoo glad you enjoyed
Scorcher on those abs ??
right!?!?!
Loved this short but sweet one. Have a feeling my abs are gonna kill tomorrow!
hehe hope youre feeling ok today!
Don’t post after every workout. But damn this was a good one and I really felt it. Made sure to do the advanced moves and it kicked my ass but sooo good. Thx!!
This is gonna hurt tomorrow! Thank you!
my pleasure <3
that was tough! My abs are on fire
so were mine!
Loved that core workout! Had to push myself hard to get through that last set!
as did I, but we did it , woohooo
Wasn’t going to work out tonight but glad I did!
YAAAAY good for you <3
Great workout. I threw in some super man moves to work on back when I couldn’t keep good form with abs. Loved the focus on core but I need more back moves mixed in.
way to customize it and make it work for you, thats fantastic
How are the mini donuts so hard!
hahaha I know right, they look so easy too
Felt good to focus on core! thanks Kaylie!
My pleasure Lisa
That felt great to finish up my day. Thanks, Kaylie ;)
my pleasure Becky <3
This was a nice one to do while my muscles are still recovering from Ashley’s 1000 rep bonanza.
ya its the perfect combo!
Wowzers
Ab exercises kill my lower back even when I make sure my back is pressed to the floor. What can I do?
most likely your low back and hips are too tight, this used to happen to me all the time ( still does sometimes) try moves like supermans and cat cow to strengthen and stretch, and limit your range of motion for ab moves ( does it happen when your legs are moving, or does it happen when you do upper body moves like crunches?
Holy mother of fucking god – that was ab torture, but in a good, oh my god it hurts so bad that I don’t know whether to laugh or cry kind of way. Hahaha. Pair that with Courtney’s leg workout and you could say my core and abs are thanking you both today… Or perhaps are just crying from the good burn. Hahaha. Seriously though – holy shit! That was badass! I’m sure I’ll feel that one for days! Thanks Kaylie!
hahahaha your comments always light me up! glad you enjoyed :)
Great one Kaylie!!
thanks babe <3