At-Home Bodyweight Core Workout

Bodyweight Core Workout - perfect for doing at home on busy days!If you’ve been following along for a while, you’ve probably caught on to the fact that I love me some bodyweight workouts and I lurve me some core workouts. I’m gonna skip the chit-chat and get right to today’s quick core workout. It’s a great one to do at home on buys days!

Bodyweight Core Workout

You’ll do each of the six exercises for 30 seconds, trying not to rest in between each move. Once you’ve completed them (3 mins total), rest for 30 seconds and then repeat three more times for a total of 4 times through the circuit of 6 exercises.

Most of the exercises target one side of your body. First time through, do them all on the right side; second time through do them all on the left side; and alternate back and forth for the remaining two rounds as well.

Bodyweight Core Workout - perfect for doing at home on busy days!

  • Plank Knee Sliders (alternate sides each round) | Start in a plank position with wrists aligned underneath shoulders, abs engaged and spine straight. From here, lift your right leg and bend your right knee in towards your right wrist, making physically contact if possible. From this starting position, you’re going to slide your knee up and down your arm, zipping it towards your armpit as you pull your abs in and round your back slightly up towards the ceiling (think of a mini-cat stretch) and then sliding it back down to the wrist. At the bottom, you want the knee at a hover; try not to rest it on the floor. The goal is to keep the knee lightly touching your arm the whole time, but just keep the knee pulled in as close to the arm as possible.
  • Hand Release Push Ups | Start in a plank position and begin to bend your elbows as if you were doing a push up, but instead lower your body all the way to the ground. From here, lift your chest and hands off the ground, squeezing your upper back. Lower your hands back down to the ground by your rib cage and press your body back up into a high plank position.
  • Side V-Up Crunches (alternate sides each round) | Start laying on your side, balancing on that bottom hip with your bottom hand on the floor in front of you for support. Top arm is bent with hand behind your head and elbow out wide; legs should be extended and hovering off the ground. This is your starting position. From here, you’re going to crunch up and in, bending your legs and bringing your knees in towards your top elbow as you lift your torso up and in to meet them. Use that bottom hand for support, but try to push off it minimally. Slowly lower back down and extend back out to a hover.
  • Seated Leg Circle Crunches (alternate direction each round) | Start in a seated position with your fingertips lightly on the ground behind you for support. Extend your legs straight out. From here, keeping your legs straight, you’re going to circle them over to the side, up, down to the other side and back down to a hover. Think of your feet as the hands on a clock. At 6 o’clock, your torso will be reclined back at a hover; at 12 o’clock, you’ll lift and crunch your torso up and in, bringing your body into a “v” shape. Fair warning: these can be uncomfortable if you have tight hips (bend your knees slightly to make it more manageable). Circle your legs clockwise the first round; counter clockwise the second; and continue to alternate the last two rounds.
  • Bicycle Crunches to One Side (alternate sides each round) | Start laying on your back, hands behind your head (but not pulling on your head) and legs extended straight out, hovering off the floor a couple inches. From here, bend your left knee in, keeping the right leg extended out straight, and crunch your upper back up off the floor, twisting the right elbow across your body to meet the left knee. Lower back down as you extend your left leg back out to meet the right (still keep the legs hovering and try not to rest your upper back and head completely on the floor) and then continue to repeat to that same side.

To make it harder: When you crunch the right elbow towards the left knee, pick your torso all the way up (instead of just the shoulders) so that you come into a seated twist. Bodyweight Core Workout - perfect for doing at home on busy days!

  • Plank Jump Jacks | Start in a plank position with hands aligned underneath shoulders. Jump both feet up towards your hands and then quickly back to a plank. Then jump feet out to the sides (like a horizontal jumping jack) and quickly back together. That’s one rep. When doing the “jack” part of this move, try to hold a strong plank alignment with your upper body—don’t let your butt pike up into the air or hips sag downward.

Bodyweight Core Workout - perfect for doing at home on busy days!Bodyweight Core Workout - perfect for doing at home on busy days!

WEARING | leggings c/o W.I.T.H. (<–I’m obsessed with these!) // tank: Fabletics // bra: Nike c/o Kohl’s

I shot this workout in Breather’s Boylston Street room (which is AMAZING). You can get your first hour free using code PUMPIRON.

Hope you all had a fun weekend!

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Power Wheel (or Slider) Ab Workout

Power Wheel Ab WorkoutI love starting the week with a workout post because Mondays always feel like a fresh beginning. I had an awesome weekend celebrating my friend’s wedding, but after three days of eating, drinking and staying up late dancing, it feels damn good to work up a sweat.

If you follow me on Instagram, you already saw a sneak peek of the aftermath of this workout (= me dead on the floor haha). I got a couple comments on the rug and couch, so I think it’s a perfect time to talk about Breather. Breather recently launched in Boston and is a service that allows you to rent rooms by the hour (or half hour) throughout the city for meetings, getting work done, relaxing or, as I used my breather, photoshoots!

The rooms have Wi-Fi, yoga mats, table space as well as couches, and are decorated in a sort of clean hipster fashion that I love. In addition to Boston, Breather is located in New York, San Francisco, Ottawa & Montreal. If you’re located in one of those cities, you can use the code PUMPIRON to get an hour free!

Power Wheel (or Slider) Ab Workout

Equipment I Used:

Set a timer for 16 rounds of 20 seconds of work and 10 seconds of rest. There are four exercises in this workout and you’ll go through them four times. You can make this workout as hard as you want by holding a forearm plank during the 10 seconds of “rest” instead of truly resting. When I did the workout, I made it through the first round of four exercises without resting and then took the 10-second break here and there as needed throughout the next three rounds. Power Wheel Ab Workout

  • Twisting Bear Oblique Crunches | Start in a plank position with your feet strapped into the power wheel. From here, bend your knees and roll them towards the right elbow, twisting from the waist. Roll back to plank and then crunch the knees in towards you left elbow, again twisting through the waist. As you crunch side to side, try to keep your hips at shoulder height (don’t sit your bum down towards your heels; you want the target oblique engaged and holding your hips up).
  • Plank to Pike | You can do this from your hands or forearms. Start in a plank position with your feet strapped into the power wheel. Keeping your legs straight, pike your hips up into the air, bringing your body into an upside down “v” shape. Once you hit your peak (if you have tight hamstrings, you may not be able to get your hips up very high—that’s ok!), slowly lower back down into plank position.
  • Army Crawl | With feet strapped into power wheel, start in a plank with your forearms at the end of an exercise mat. Army crawl your way up the length of the mat, one forearm in front of the other, maintaining the plank position as you roll forward. When you can no longer go any farther forward, reverse the motion, crawling your forearms backward towards the starting edge of the mat. As you move, try to keep your hips level in a plank. They’ll want to dip side to side with each step of the forearms; use your core strength to stabilize them.
  • Cobra Walking Planks | Start in a plank position with your feet strapped into a power wheel. From this starting position, you’re going to roll backward, maintaining your plank position and bending your elbows (think of a triceps dip: arms stay in close to your sides) so that you slowly lower down to a forearm plank. From here, do a walking plank, pressing up one hand at a time to straight arms so that you’re back in high plank and read to start your next rep. With the walking plank, try to alternate your lead hand every time so that you’re not always pressing up with your dominant arm.

Power Wheel Ab Workout

WEARING | leggings & tank c/o lucy // sneakers: Nike

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Core Stacked Circuit Workout

Core Stacked Circuit Workout - this one takes just 13 minutes and you'll add on an exercise each roundYour third and final installment of this workout series! If you missed it, Monday was lower body; yesterday was upper body; and today we’ll finish with core. Again, you can do all three circuits back-to-back for a 45-minute full body workout (same structure as Burn’s Power class) or just pick the muscle group on which you feel like focusing.

Core Stacked Circuit Workout

Equipment I Used:

This circuit will take you just 13 minutes to complete. You stay on each exercise for 30 seconds, rest for 30 seconds after each round, and add on an exercise each round. Confused? Here’s what the start of the workout looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
Rest

So the first round is only 30 seconds long (one exercise) and the sixth and final round is 3 minutes long (all six exercises). You’ll do exercise 1 (side plank dips with top crunch) six times and exercise 6 (russian twists) only once at the very end. Even though the length of time you’re working gets longer and longer, you only get 30 seconds of rest each time. I set my interval timer for 26 rounds of 30 seconds of work and 0 seconds of rest so that it beeps at me every 30 seconds, but you could also just watch the clock. Core Stacked Circuit Workout - this one takes just 13 minutes and you'll add on an exercise each round

  1. Side Plank Lift ‘n Crunch (alternate side each round) | Start in a side plank with your right hand on the floor directly underneath your shoulder. From here, lower your hips towards the floor and then engage that right sidebody to lift the hips back up. Next, crunch your left knee in towards your left elbow while keeping your hips up (don’t let them sag down as you do the crunch—right oblique is still engaged!).
  2. Plank to Pike to Bear Crunch Sliders | Start in a plank position with your feet on a towel or sliders. Keeping your hips level with your shoulders, back flat, slide your feet forward, bending your knees in towards your elbows. Slide feet back out, straightening your legs into plank position. Now, keeping your legs straight, pike your hips up into the air, bringing your body into an upside down “v” shape. Try to keep your heels lifted as you do this, sliding on the balls of your feet. Once you hit your peak (if you have tight hamstrings, you may not be able to get your hips up very high—that’s ok!), slowly lower back down into plank position.
  3. Army Crawl | Put your feet on a towel or sliders and get into a plank with your forearms at the end of an exercise mat. Army crawl your way up the length of the mat, one forearm in front of the other, maintaining the plank position as you slide forward. When you can no longer go any farther forward, reverse the motion, crawling your forearms backward towards the starting edge of the mat. As you move, try to keep your hips level in a plank. They’ll want to dip side to side with each step of the forearms; use your core strength to stabilize them. Beginners: you can do these from your knees, just make sure to add an extra towel for padding.
  4. Dumbbell Toe Touches | Lay on your back with legs extended straight up in the air, feet flexed. Hold a weight in both hands and crunch up, reaching your hands towards your toes. Lower back down a few inches and repeat. To make these more challenging, you never lower all the way down; shoulders stay lifted off the floor the entire time. The hardest part of this exercise for me is just keeping my legs straight—holy tight hammies! Adding a soft bend to the knees will make these easier, but try your best to keep those legs straight.
  5. Dumbbell Full Body Crunch | Start laying on your back with legs outstretched and hovering a couple inches off the ground. Holding a weight in your hands, arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulderblades off the ground and bring the weight up and over towards your shins. Extend back out, lowering to starting position. The goal is to never bring the legs and/or weight to rest on the ground when you extend back out.
  6. Russian Twist | Start seated, holding a dumbbell in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, core engaged, balancing on your tailbone. Twist to one side, bringing the dumbbell to the outer side of that hip; then repeat in the other direction. Really twist at the waist—you want your chest to be totally facing whatever side you’re bringing the weight.

Core Stacked Circuit Workout - this one takes just 13 minutes and you'll add on an exercise each roundWEARING | tank: Spiritual Gangster (old but similar here) // leggings: c/o Eddie Bauer (old but similar here) // sneakers: Nike

Try this workout or use the structure of it and customize with your own favorite core exercises!

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