10-Minute Core Workout

10-Minute Core Workout - 3x3 AMRAPS, no equipment neededI have a roundup of Cyber Monday deals for you all, but I feel like this blog has been nothing but clothes the past few days, so let’s first focus on a workout (I’ll post the Cyber Monday roundup later today). I actually didn’t overdo it with the eating this holiday weekend and running around with the kids definitely kept me active, but I still couldn’t wait for a workout this morning. I hit up a Btone class and later this evening plan to go for a short run.

Today we have one more 10-minute quickie for you! Just like the last two weeks, this uses a 3x3x3 AMRAP structure. That’s 3 exercises done for 3 minutes at max effort, 3 times. It’s quick but intense, so perfect for busy days or to pair with low(er) intensity steady-state cardio like a long walk or elliptical session. Want a full-body burn? Do the 10-minute lower body workout, the 10-minute upper body workout AND today’s workout. BOOM.

10-Minute Core Workout

Equipment I Used:

  • Exercise mat

This workout is divided into three 3-minute AMRAPs with 30 seconds of rest in between each. Set a timer for 3 minutes and get through the circuit of exercises as many times as possible before time runs out. Rest for 30 seconds and then repeat, starting wherever you left off at the end of your first AMRAP.
10-Minute Core Workout - 3x3 AMRAPS, no equipment needed

  • 10 Side V-Up Crunches (right) | Start laying on your left side, balancing on that bottom hip/side butt with your bottom hand on the floor in front of you for support. Right 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 right 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. As you crunch in, try to keep your legs together; don’t let the knees butterfly out wide.
  • 10 Side Plank Top Crunches (right) | Start in a side plank with your right hand on the floor directly underneath your shoulder. Hover your left leg in the air and bend your left elbow, hand lightly behind your head. 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!). Extend left leg back out to a hover. If this bothers your wrist, do them on your forearm.
  • 5 Plank Jump Push Ups | Start in a plank position, hands stacked under shoulders. Jump your feet up towards your hands and then quickly back into plank position. Try to stay light on your feet as you do this–instead of sitting on your heels as the feel jump forward, keep the weight in your hands and the work in your core. Once you’re back in plank, do 1 push up. You can always modify by lowering onto your knees first. That’s one rep.
  • 10 Side Plank Top Crunches (left)
  • 10 Side V-Up Crunches (left)

10-Minute Core Workout - 3x3 AMRAPS, no equipment needed

WEARING | tank: Style Stalker // leggings + bra c/o PRISMSport (they’re having a 40% off sale right now!) // sneakers: Nike

Do you have a workout planned for today? Do you feel like you’re in damage control mode after Thanksgiving or is it business as usual this morning? :)



Outfit detail links are affiliate.

Mimic the Megaformer with This Sock Workout (+BOMBAS Giveaway!)

Mimic the megaformer with this sock (or slider) workout! It'll target your core and legsGood morning! I have the whole day off from teaching which is great–I’m still trying to kick this cold so sleeping “in” (anything later than 5AM counts in my book) was much needed. I’m feeling better but still don’t want to overdo it, so my plan is to lay low today, tackle my email inbox, work on some blog projects, and maybe hit up a yoga class later on if my body is feeling up for it.

Speaking of classes, I wanted to share this fun workout that sort of mimics a megaformer, but without the machine. All you need is a slider or pair of socks worn on a hardwood floor. And speaking of socks …

Bombas Sock Giveaway

Mimic the megaformer with this sock (or slider) workout! It'll target your core and legs

With the season for giving right around the corner, my friends atBombas are offering one lucky reader a $50 giftcard for themselves AND a $25 giftcard to give to a friend or loved one. To enter, just sign up for the Bombas newsletter using the form below. The winner will be notified via email!

Even if you don’t win the giveaway, consider buying Bombas for your stocking stuffers this holiday season. Not only are they super comfortable, but for every pair you buy, Bombas donates a pair. Socks are among the most requested items at homeless shelters, and what better way to get in the holiday spirit than by supporting a company that gives back? :)

Legs & Core Sliding Sock Workout

This is one of those workouts that would be really great to video in real time. Ughhh I need to get on that whole YouTube thing but it just seems so overwhelming. Vlogger friends—what editing software do you use? How necessary is a mic? Haaalp.

In the meantime, I’ve done something today that hopefully will be helpful (leave feedback in the comments!). I’ve included a printable “cheat sheet” so that after you scroll through this post and see what each exercise is, you can print off the shorthand version of it and bring it with you to the gym or simply pull it up on your computer screen/smartphone as you do the workout at home.

At-Home Sock Workout

Equipment I Used:

  • Socks (you could also use gliders, a dish towel, etc.)
  • Exercise mat
  • Interval timer

This workout is broken into seven 3-minute blocks. Each block focuses on a specific exercise sequence. For each block, set an interval timer for 4 rounds of 30 sec work / 15 “rest.” Sometimes that 15 seconds is an actual rest, but other times it’s for pulses or an isometric hold.

This workout focuses on low body and core. For the low body blocks, you’ll do 3 minutes of continuous work. For the core blocks, you’ll have rest built in. Mimic the megaformer with this sock (or slider) workout! It'll target your core and legs

BLOCK 1 | Right Leg

Do this twice through (numbers indicate seconds):

  • [30] Sliding Back Lunge | Start with your right foot on an exercise mat and the ball of your left foot planted on the floor a few inches behind. Keeping your bodyweight in the right heel, start to slide backwards into a deep lunge, bending the right knee as your hips slide back and down and your left foot glides straight back behind you. When you reach your lowest point, press through the right heel as you straight the right leg and rise back up. Don’t lock the knee out straight at the top; keep a soft micro-bend in it and then slide right back down into your next lunge. Back left heel should stay lifted the whole time.
  • [15] Pulses | From your lowest lunge point (right knee should be at a 90-degree bend if possible), pulse up an inch and down an inch by pushing up through your right heel. It’s a tiny straightening and bending of the right knee, not a dipping of the back knee.
  • [30] Back Knee Pulls | From your lowest lunge point (right knee should be at a 90-degree bend if possible), hinge forward at hips slightly so that the weight of your torso is over the right leg rather than completely upright. Keeping your bodyweight in your right heel and staying low on the right leg, bend your back left knee as you slide the left foot forward and then extend it back out behind you. Try not to transfer your bodyweight into the left foot as you do it—keep it light as it slides across the floor.
  • [15] Hold | Hold your lowest lunge point (right knee should be at a 90-degree bend if possible). Weight is in the right heel.

BLOCK 2 | Left Leg

Same sequence, other side of your body.

BLOCK 3 | Right Obliques

Do this twice through (numbers indicate seconds):

  • [30] Twisted Crunches | Start in a high plank position, arms straight and wrists stacked underneath your shoulders. From here, twist your lower body to the left so that your chest and shoulders are still square to the floor but your legs face the left and your right hip is slightly closer to the ground than your left. This is your starting position. Bend the knees in towards your left elbow and then extend them back out to your twisted plank. As you do these sliding crunches, engage your right sidebody to keep the hips at shoulder height (don’t sit your bum to your heels as your feet slide in!).
  • [15] Pulse Right Knee to Left Elbow | From plank, hover your right leg and cross that knee across your body towards your left elbow. Hold it as close to the arm as possible, making physical contact if you can. From here pulse the knee in, trying to tap the arm each time.
  • [30] Twisted Crunches
  • [15] REST

BLOCK 4 | Left Obliques

Same sequence, other side of your body. 

BLOCK 5 | Right Glutes

Do this twice through (numbers indicate seconds):

  • [30] Single Leg Squat | Start standing with your  right foot on the exercise mat and your left foot on the floor. Sink down in a squat on the right side, bending the right knee and shifting your weight into the heel as you shift your hips back and down. Your left leg will stay straight as you slide it out to the side. Try to keep the weight of your torso over the right heel (don’t transfer weight into your left foot). To accomplish this, picture you’re sitting straight back into a chair on your right side; don’t let your hips shift out to the side with the left foot, press them back and down over the right heel. When you’ve reached your lowest squat on the right side, push through the right heel to stand back up, stopping with a soft, micro-bend in the right knee.
  • [15] Pulses | Hold the bottom of your squat and from there, pulse up an inch and down an inch by pressing up through your right heel. The non-target leg should slide a little across the floor as you pulse up and down on the right leg.
  • [30] Skate Non-Working Leg | Hold the bottom of your squat and keeping your bodyweight in the right heel, bend your left knee, sliding the left foot in towards the right and then extending the leg back out straight to the side. Keep your left foot light; just gingerly slide it across the floor, focusing on the isometric hold on your right, target side.
  • [15] Hold | Hold the bottom of your squat. Try not to transfer any bodyweight into your non-target foot; keep it all in your right heel.

Side view for a better form check: Mimic the megaformer with this sock (or slider) workout! It'll target your core and legs

BLOCK 6 | Left Glutes

Same sequence, other side of your body.

BLOCK 7 | Abs

Do this twice through (numbers indicate seconds):

  • [30] Plank to Pike | Start in a forearm plank with elbows stacked underneath your shoulders. Keeping your legs straight and heels lifted, pike your hips up towards the ceiling, bringing your body into an upside-down “v” shape as your feet slide across the floor. When you’ve reached your highest point, lower the hips back down to plank position.
  • [15] Body Saw | From your forearm plank position, shift your shoulders back and forward so that your body is sliding back a few inches and then forward all while maintaining proper plank form. When you come forward, stop when your shoulders are once again stacked over your elbows—don’t come any farther forward than that.
  • [30] Plank to Pike
  • [15] REST

Get it? Got it? Good. Print off this cheat sheet and get to it!

Printable Slider Workout Cheat Sheet


Mimic the megaformer with this sock (or slider) workout! It'll target your core and legs

WEARING | socks c/o BOMBAS // leggings: Fabletics // tank: Juicy Couture (old but similar here) // bra c/o PRISM Sport (get 30% off your first order using THIS LINK and entering code ACTPERRY).

Good luck to everyone who enters the giveaway! Looking forward to your feedback on the printable cheat sheet. :)



15-Minute Core Workout with a Dumbbell

15-Minute Core Workout with a Dumbbell | Pumps & IronI’m so proud of my bun in these pictures. For once my hair *almost* looks put together in a workout tutorial instead of the usual hair-sticking-everywhere-messy-slop-bun-pony-thing. This core workout will take you only 15 minutes (15 minutes 30 seconds to be exact), and you’ll just need a dumbbell. If you’re a beginner or don’t have a weight handy, forget about the dumbbell and just do the exercises with your bodyweight. It’ll still be effective!

15-Minute Core Workout with a Dumbbell

Equipment I Used

There are seven exercises in this circuit. You’ll do each for 30 seconds, moving from one right to the next (no rest). Once you’ve completed all seven, rest for 30 seconds before starting again from the top. You’ll go through the circuit four times total. If you’re advanced, try to get through two consecutive circuits before resting. If you’re a beginner, only go through the circuit twice (and add additional rest time as needed in between exercises or completed circuits). 15-Minute Core Workout with a Dumbbell | Pumps & Iron

Push Throughs | Start on your back with knees bent and feet planted a little wider than hip’s distance apart on the floor. Hold the dumbbell vertically with both hands, arms straight, pointing in between your legs. Crunch up, pushing the weight as far forward through your legs as you can. Lower back down, but try not to come to complete rest on the floor. Keep your abs contracted, belly button pulling down towards the floor the entire time. This movement will be small and you should feel it in your upper abs.

Full-Body Sit-Ups | 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 shoulder blades 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.

Rainbow Russian Twists | These are just like your traditional Russian Twists except you’ll extend your arms out straight instead of holding the weight tight in to your body. Start seated and lean your torso back to about a 45-degree angle keeping your core engaged and your chest open (don’t hunch your shoulders forward). With bent knees, lift your feet off the ground as well so that you’re balancing on your tailbone. Hold the dumbbell with straight arms outstretched in front of you. This is your starting position. From here, you’re going to trace and arch shape with the weight (think of a rainbow), twisting from your waist as you bring the weight down to the left and then up, over and down to the right. Arms should stay straight the whole time. By having the weight away from your center of gravity, this will be more of a balance challenge than a traditional Russian Twist. If it’s too difficult, just bring the weight closer in towards your body.

Leg Lift to Toe Touch | Lay on your back with arms straight above chest, holding the fat ends of the dumbbell, shoulders stacked down into the floor. Legs should be outstretched and hovering a couple inches off the ground. Pull your belly button in towards your spine and press the low back against the ground to protect the low back. From this starting position, lift both legs up so that feet are pointing towards the ceiling, keeping legs straight. Then bring the dumbbell up to meet them, crunching up as you lift your shoulder blades off the ground, reaching towards your toes (it’s ok if you can’t physically touch them, just focus on getting as high as possible). Return upper body to starting position and then lower legs to starting position.

Weighted Side Plank Lifts | Start in a side plank position, bottom hand stacked under shoulder. Use your top hand to hold the dumbbell at your waist (it should be resting on your body, your hand is just there to keep it from falling off). From here, dip your hips down towards the ground to a hover and then squeeze your bottom sidebody to lift them back up towards the ceiling. If these bother your wrist, do them from a side forearm plank position.

You’ll alternate sides each time through the circuit. So your first and third times through the exercises, do these on the right oblique; the second and last times through, perform the exercise on the left.

Mountain Climbers | These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.

Forearm Plank Hold | Most of us are familiar with a plank, so just a couple form queues: think of stacking your joints, elbows directly below shoulders. Pull the lower abdomen in to protect the low back (think of pulling up your jeans’ zipper). Squeeze the quads above the knees—notice how engaging these muscles helps straighten out your body even more. Tuck the tailbone slightly and then fire up the entire abdomen by pulling the forearms and balls of feel in towards each other (you won’t actually move, you’ll just contract the muscles). Need more explanation? I did a whole post on common plank form errors). 15-Minute Core Workout with a Dumbbell | Pumps & Iron

WEARING | tank: Fabletics // leggings c/o PRISM Sports (get 30% off your first order with code ACTPERRY – must use THIS LINK) // sneakers: Nike

Have a great day!