Core Burn

by Nicole Maryse | Feb 19, 2018 | Members, Weighted Workouts, Workouts | 32 comments

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This guy is less than 20 mins of warm up, demo cool down and total core burn – actually it’s only 14 minutes right in the core to be exact!! We’ve got a bit of shoulders in this guy as well, but mostly just abs. Enjoy it ladies!

What you will need:

Just yo’ sexy self + 1 medium sized weight, I used 8lbs

Warm-Up:

10 plank walk outs + take a longer warm up if you need it

Workout: 50/10 3x thru

Lateral Plank Walks – From high plank you are going to walk moving your hands and feet either one at a time or simultaneously in one direction then once you’ve gone far enough, go back in the other direction. Make sure your bum doesn’t wiggle too much and keep it down and in line with your hips and shoulders.
Modification: If you can’t be in plank then sit on your bum nice and tall. Lean back so you feel your abs engage. You can have your legs straight, bent, raised or crossed, whatever feels best for your hips and back. From here twist side to side for mason twists.
Plank Rows – Stay in plank position but spread your legs nice and wide to help with stability. Grab the weight with one hand and bring your elbow up to the sky and your hand/weight back to your hip. Contract through your back for the row. Bring your hand back down to the starting position and switch hands. You can also do this from your knees or if that’s too easy then extend the leg of the same side as you are back rowing. It will create some added instability without being in full plank. Make sure you don’t open up through your body or hips with this move. You don’t want to charge up the obliques solely isolate your deep core muscles by staying strong and straight
Modification: if you can’t be in plank then come to standing and hinge through your hips. Row on one side and then the other alternately.
Leg Drops with Lift – Laying on your back with your legs in the air hold the weight in both hands up high. Make sure your back is flat to the ground. Flex your feet then drop one leg towards the floor and bring it back up slowly. Repeat with the other leg. Next raise your shoulders off the ground and lift towards the sky, DON’T crunch up or in. Release back down then repeat.
Modification: If you can’t keep your back flat to the ground or if it bothers your hips then place both feet on the ground in a tented position. Dig your heels in to the ground then one at a time extend one leg forward then back and repeat on the other side. Then lift your shoulders.
Dead Bug 5 Way Arm Extension – Stay in the dead bug position. Hold the weight in your right hand and extend it back behind you. Next extend it out to the side making sure that you don’t let the weight pull you to one side. Repeat going back and to the side on the left side. Lastly, grab the weight in both hands and go straight behind you. Repeat the pattern. The key here is to move slow and make sure your abs keep your balance. You don’t want your back lifting up off the floor.
Modification: same as above. If you can’t keep your back solid to the ground then bring your feet down and just focus on your arm movements.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Cores!
Nicole

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32 Comments

Ashsavage on February 19, 2018 at 8:24 am

Did 2 rounds on my 15 break
Reply
- Nicole Maryse on February 19, 2018 at 11:23 am
  
  You’re a machine! Great way to utilize your break
April Patch on February 19, 2018 at 8:28 am

Happy Monday! It’s Family Day but part of keeping this family going is ME, so fitting this in for me today was important too! Coretastic!
Reply
- Nicole Maryse on February 19, 2018 at 11:23 am
  
  Nailed that right on the head! You have to take care of you to be there for everyone else
Angelika Henning on February 19, 2018 at 11:10 am

Done and done. So good!
Reply
- Nicole Maryse on February 19, 2018 at 11:24 am
  
  Way to go Angelika!
Jennifer Wiggans on February 19, 2018 at 11:24 am

Ouch
Happy Family Day
Reply
- Nicole Maryse on February 19, 2018 at 11:31 am
  
  You too Jenn! Way to slide this one in :)
Jackie Dixon on February 19, 2018 at 4:06 pm

Done!
Reply
- Nicole Maryse on February 20, 2018 at 12:26 pm
  
  Great work Jac!
goodwink on February 19, 2018 at 4:15 pm

Dome! Happy family day!
Reply
- Nicole Maryse on February 20, 2018 at 12:27 pm
  
  What a great moment to yourself today!
Octane on February 19, 2018 at 4:42 pm

Awesome !!
Reply
- Nicole Maryse on February 20, 2018 at 12:27 pm
  
  High Five!
Amanda Savoy on February 19, 2018 at 8:11 pm

Done. Did this while watching the Olympics ? so motivating.
Reply
- Nicole Maryse on February 20, 2018 at 12:27 pm
  
  Oh it totally would be! Gives you a whole new appreciation for what those athletes go through
Madabb82 on February 19, 2018 at 11:26 pm

Done! Really enjoyed this core work out. Can see it being my go to! On to the next part of today workout!
Reply
- Nicole Maryse on February 20, 2018 at 12:28 pm
  
  Love it!!!
Nicky Burns on February 20, 2018 at 12:36 pm

Woohoo! Thanks Nicole!
Reply
- Nicole Maryse on February 21, 2018 at 12:04 pm
  
  Great work Nic!
Lisa Zapfe on February 20, 2018 at 2:55 pm

Ouch! now on to Bum!
Reply
- Nicole Maryse on February 21, 2018 at 12:04 pm
  
  double whammy!
Andrea Was on February 20, 2018 at 4:46 pm

I definitely felt the burn in my core during this workout. I will complete the 10 Minute Butt Bonus later today. Thanks Nicole!
Reply
- Nicole Maryse on February 21, 2018 at 12:05 pm
  
  Amazing Andrea!
Nicole Smith on February 20, 2018 at 5:23 pm

I’ve been really trying to focus on building my core lately. This was the perfect workout for that. Paired with the butt bonus… FIRE!!! Happy Tuesday!
Reply
- Nicole Maryse on February 21, 2018 at 12:05 pm
  
  Booya! We seemed to have hit the spot!
Jackie McDonald on February 23, 2018 at 8:35 pm

Abs on fire! Thanks Nicole
Reply
- Nicole Maryse on February 26, 2018 at 12:32 pm
  
  Booya! Love it!
Amber Ashton on February 24, 2018 at 4:45 pm

Welcoming the focus on abs lately! Thanks, Nicole!
Reply
- Nicole Maryse on February 26, 2018 at 12:33 pm
  
  Always a pleasure Amber!!
Gillian Buckley on March 8, 2018 at 1:23 pm

Love the quickies! Thanks, Nicole!
Reply
- Nicole Maryse on March 12, 2018 at 8:34 am
  
  Way to go lady!

Core Burn

32 Comments

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