I decided to do a core focused workout for this Follow My Fitness post. Sometimes I add ab exercises in while working other body parts but I wanted to just focus on my entire core along with some cardio this workout. This will hit upper, lower, obliques, and those deep inner “corset” muscles (transverse abdominus) so you will definitely feel it all over lol! Modify where you need to (if you need to) If you decide to do this workout. The sets, weight, and reps are the exact numbers that I performed 😉
15 minutes treadmill workout
Done at 2% incline-2 minutes at 7.0 speed/1 minute at 7.5 speed/2 minutes at 6.0 speed. Repeat 3 times.
Ab Blast
*4 sets of 20 reps Push Pass Crunches with 10 pound dumbbell (lay on back with knees bent holding dumbbell in one hand, crunch straight up while pushing dumbbell towards sky, pass dumbbell to other hand at top of move and return to laying-that is 1 rep)
*4 sets of 20 reps using 8 pound dumbbell of Floor Tap Crunches (lay on back with knees bent holding dumbell in both hands, crunch up 45 degrees with arms outstretched, twist to bring dumbell to tap floor on one side then return to center and repeat twisting opposite way-each tap is 1 rep)
*4 sets of 30 reps Hip Dip Planks (begin in forearm plank position, with tightened core dip your right hip as close as possible to the floor on that side while pivoting and stacking feet on top of each other (when dipping towards the right the left foot would be on top), return to center then repeat opposite way-each dip is 1 rep.)
*4 sets 20 reps Side Planks with Side Crunch (these are a little tricky to get down but you’ll feel the burn in your legs and shoulders too once you perfect the movement as they have to work really hard to stabilize your body-start in a side plank position but with only hand on floor (not forearm), to perform crunch simultaneously bring outstretched top arm and top leg together to meet in the center so toes and hand are pointing towards sky,then return to high side plank position, do 10 crunches per side for a total of 20)
*4 sets of 20 Single Leg Low Ab Reverse Crunches (lay on back with knees bent, bring right ankle up to rest just above the left knee, place hands flat facing downward alongside body, lift butt off floor while trying to press heel or toe of the left leg straight up towards sky to perform reverse crunch, do 10 reps then do same thing using opposite leg to perform 20 total)
*4 sets of 80 second Around the World Planks (from forearm plank position, raise one hand several inches off floor and hold for 20 seconds, repeat with other hand and then both legs keeping core super tight the whole time)
Ended with 20 minutes of stair stepper at a moderate pace
Stretched very well!
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