22 Minute Core Focused Full Body Strength Workout

by Kaylie Ginn | Jun 10, 2019 | Body Weight Workouts, Members, Ugi or Slam Ball, Workouts | 46 comments

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22 Minute Core Focused Full Body Strength Workout
Print Workout Here

Hey Babe, todays workout will be really focusing on building a strong core, while also being sure to work the shoulders, back and quads.

What you will need:

Slam Ball and a Mat

Warm-Up:

30 jumping jack, 5 burpees, 20 jumping jacks, 5 burpees, 10 jumping jacks, 5 burpees

Workout:

Our workout today is going to all be on the mat. We are working the full body, but focusing on building core strength. You have 3 circuits, each with 2 moves. You will repeat each circuit 3 times through. 45 seconds on 15 seconds off.

Circuit 1

Ball Slams from Knees – a classic ball slam, but today we are on your knees to really focus on core and upper body strength
Camel with Shoulder Press – On your knees sit up nice and tall, pull your core in tight to protect your low back. Slowly with control lean back until you feel a pull on your quads. Carefully return to starting position and perform a shoulder press.

Circuit 2

Walk Outs to Push Up – Starting in a standing position, bend forward and walk yourself out into a plank position and perform one push up from your knees or toes. Return to starting position.
Table Top Extensions – In a table top position (hands and knees on the floor, neutral spine) pull your belly button in tight to help with balance. Now extend your right arm out in front of you and your left leg behind you. Pause for a second return to starting position and switch sides.

Circuit 3

Plank to Down Dog with Rotations – In a plank position, lift your bum towards the sky while driving your heals towards the floor (down dog) Return it plank position and rotate into a side plank on your left, return to centre, now rotate to your right.
Superman – Lay down on your stomach, with your arms reached out in front of you. Lift your arms, chest, and thighs up off the mat lift only your tummy touching the ground. Hold for a pause, an return to starting position.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

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46 Comments

Joelle LaRonde on June 11, 2019 at 6:36 am

Great one K!!!??
Reply
- Kaylie Ginn on June 11, 2019 at 12:06 pm
  
  Thanks boo, I MISS YOU
Kristina Bergeron on June 11, 2019 at 9:43 pm

Once again fought the excuses and gotter done! Feeling so much better now too!
Reply
- Kaylie Ginn on June 12, 2019 at 1:29 pm
  
  Woohoo, good job mama <3
- Jennifer Wiggans on June 12, 2019 at 4:21 pm
  
  Big fan of this one?
TJ1977 on June 12, 2019 at 7:22 am

That one was fantastic! I always modify the burpees because my lower back gets mashed every time but everything else was done!! Thank you!!!
Reply
- Kaylie Ginn on June 12, 2019 at 1:29 pm
  
  YAY good for you, I am glad you listen to your body and are aware of which moves work for you and which dont.
Nicole Smith on June 12, 2019 at 1:36 pm

This workout was just what I needed. I have really been focusing on trying to strengthen my core, lower back and glutes lately and this fit with that perfectly. I love the plank to down dog to plank rotations move. A new fave. :)
Reply
- Kaylie Ginn on June 12, 2019 at 1:41 pm
  
  Oh I am SO happy to hear you enjoyed this work out, and I agree, those are two of my all tie fave moves :)
Kendra Lawrence on June 12, 2019 at 3:05 pm

3 workouts in 3 days to make sure I got them in this crazy over scheduled June! I’m happy to say that I can now rock those side planks that I struggled to do on my knees when I first joined! Yay!!!!
Reply
- Kaylie Ginn on June 12, 2019 at 6:13 pm
  
  HELL YAAAA thats incredible babe, so proud of you!!
Carolyn Stanbrook on June 12, 2019 at 7:41 pm

Done! Thank you…loved this one…
Reply
- Kaylie Ginn on June 13, 2019 at 10:37 am
  
  Yahooo glad you enjoyed
Shannon Draper on June 13, 2019 at 7:11 am

I’m sweatier than I thought I would be. ?
Reply
- Kaylie Ginn on June 13, 2019 at 10:36 am
  
  wohooo happy to hear
Dperrott on June 14, 2019 at 8:24 am

Great workout to come back to after cataract eye surgery! Sweaty and feeling great!
Reply
- Sandra on June 14, 2019 at 2:29 pm
  
  Loved that one ?
Kate Stock on June 15, 2019 at 9:49 am

It’s like u knew exactly what my back needed!!! Feeling so much better ?
Reply
- Kaylie Ginn on June 15, 2019 at 11:37 am
  
  Oh I am so happy to hear that babe, wooohoo
Jodie Barfitt on June 16, 2019 at 3:27 pm

love love loved this!! Was really feeling my whole body. A while back you did like a 5 min bum burn added on to the end of a workout was wondering if you guys could do little 5 min videos like one for arms, bums, abs that could be done at the end of a work out just as an add on. Thanks Kaylie!!
Reply
- Kaylie Ginn on June 17, 2019 at 8:58 am
  
  oh thats a fun idea! I like that, I am recording a workout today so I will add it in!!!
Sandra T on June 22, 2019 at 6:32 am

A great workout. Good combination of, well, everything! Thanks
Reply
- Kaylie Ginn on June 24, 2019 at 11:26 am
  
  YAY!!!!!
April Patch on June 23, 2019 at 10:42 am

Just got caught up a few weeks ago to fall behind again. Life is just crazy right now but when it slows or I’m ready to push myself harder I will be back on track I am confident :) In the mean time I will just savour every workout I do get done!
Reply
- Kaylie Ginn on June 24, 2019 at 11:25 am
  
  Love the optimism babe!!
pearsocd on June 24, 2019 at 7:27 am

I missed this last week because of report cards, so I did this one today instead of the sliding one with Ash that was supposed to be today (I have carpets, so not sure how to slide). Good work out, thanks Kaylie.
Reply
- Kaylie Ginn on June 24, 2019 at 11:25 am
  
  You are most welcome babe :)
Kendra Lawrence on June 8, 2020 at 9:39 am

Starting the week of right :)
Reply
- Kaylie Ginn on June 8, 2020 at 10:04 am
  
  BOOM! I love it
Cara Fischer on June 10, 2020 at 5:13 pm

Great workout!
Got my 3 in already this week as the end of the week is busy and feeling good!
Thanks Kaylie!
Reply
- Kaylie Ginn on June 11, 2020 at 9:13 am
  
  Wow good for you babe, thats amazing!
SHERRYEKSTROM on June 11, 2020 at 12:03 pm

Just what I needed to get out of my crabby mood :) thanks Kaylie!
Reply
- Kaylie Ginn on June 12, 2020 at 9:56 am
  
  Yahhhooo so glad you are feeling better <3
Jackie Dixon on June 11, 2020 at 6:03 pm

Loved that and I was sweating and shaking so it was working for me! Superman is such an important move that I need to do more!
Reply
- Kaylie Ginn on June 12, 2020 at 9:55 am
  
  Oh I am so glad you were feeling the burn from this one girl!
Ann on June 12, 2020 at 8:30 am

I liked that one. The ball slams from the knees were awesome don the plank down dog side plank combo was awesome!!!
Reply
- Kaylie Ginn on June 12, 2020 at 9:55 am
  
  Oh I am SO glad you enjoyed this one babe! HAPPY FRIDAY
Jennifer Wiggans on June 13, 2020 at 11:35 am

Thanks
Reply
Jenna Lum on June 13, 2020 at 1:09 pm

Been dragging my butt on the end of the week workouts, but I’m always glad I did it. Thanks Kaylie!
Reply
- Kaylie Ginn on June 14, 2020 at 9:51 am
  
  Good job babe! Hope youre enjoying the weekend
Sandra on June 14, 2020 at 5:57 am

Done before 6:00 am! Making me strong!
Reply
- Kaylie Ginn on June 14, 2020 at 9:51 am
  
  You’re a trooper! Good job babe
Kate Stock on June 14, 2020 at 2:28 pm

Got this little number in before work tonight!
Reply
- Kaylie Ginn on June 15, 2020 at 11:12 am
  
  Very Impressed babe
April Patch on June 24, 2020 at 6:55 pm

Getting back on workout track!
Reply
- Kaylie Ginn on June 25, 2020 at 11:37 am
  
  woohoooo <3

22 Minute Core Focused Full Body Strength Workout

46 Comments

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