Core Couch Workout

Core Interval Workout for the CouchI swear I’m not purposely being gimmicky with this workout. The other week I just really wanted to do a quick core workout while watching Netflix on my couch. Don’t judge me—you try teaching six megaformer classes in a day with the first starting at 6AM and the last ending at 8:15PM. Trust me, you’d want to workout on your couch, too.

It was perfect for doing at the end of a long day: challenging without being sweaty, and pretty mindless if you set an interval timer to beep at you when it’s time to switch it up.

Core Couch Workout

Equipment I Used:

  • 6-lb medicine ball (you can use any weight, dumbbell or just your bodyweight)
  • Gymboss Interval Timer
  • My couch (a stepper or bench would work, too)

Set an interval timer for 18 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the following circuit of exercises 2 times. In total this workout will take you 12 minutes. Want it to be more challenging? Go through for a third round.

Core Interval Workout for the Couch

  • Suitcase Crunch: Start by laying on the floor, butt up against the couch, knees bent and calves resting on the seat of the couch. With a weight in your hands (I used a med ball but you can really use anything—or nothing) overhead, you’re going to crunch your torso up off the ground, bringing the weight forward and tapping your shins with it before slowly lowering down to your starting position.
  • Suitcase Crunch Hold: In the same position as the previous exercise, crunch up, torso lifted off the ground, and bring the weight in front of you so that it’s just hovering over your shins (don’t rest it on them). Hold this position for the 30 seconds.
  • Reptile Incline Plank: Start in a plank position with your feet on the couch and hands on the floor, stacked directly underneath your shoulders. From here, crunch your right knee up towards your right shoulder. Bring your foot back to starting position and repeat with the left knee. Continue to alternate sides, crunching those obliques while holding a plank.
  • Straight-Back Seated Leg Hold: This isometric hold is so much more challenging than it looks (for me anyway). I admittedly can’t hold it for 30 seconds straight and have to tap my feet down to the floor for a quick breather every 10 seconds or so. Sit on the floor with your back flat against the couch. With your fingertips tented on the floor for support, contract your lower abdomen and lift your feet off the floor, knees softly bent. Hold your feet hovering off the ground with back straight against the couch for the 30-second interval, taking as few breaks as possible.
  • Side Plank Bottom Leg Lifts (RIGHT): Start in a side plank position with your right hand on the floor underneath your shoulder and your left foot on the edge of the couch. Your bottom right leg should be free to move. From here, you’re just going to pulse your right leg down and up, never letting it come fully to rest on the floor (or couch).
  • Side Plank Top Leg Crunches (RIGHT): Stat in a side plank position with your right hand on the floor underneath your shoulder and feet on the couch. From here, you’re going to crunch your top left knee in towards your left elbow, squeezing that left sidebody while also engaging the right oblique to keep hips lifted and level in that plank position.
  • Side Plank Bottom Leg Lifts (LEFT)
  • Side Plank Top Leg Crunches (LEFT)
  • Reverse Plank: This is a plank, only belly-side up. With feet on the couch and hands underneath your shoulders, engage your glutes and back to lift your body up into a straight plank position. Hold position for the whole 30 seconds, being careful not to let that butt start to drop down towards the floor—hold it up! 

Core Interval Workout for the CouchWEARING | tank: c/o Cozy Orange // leggings: c/o Champion

The tank I’m wearing in today’s workout is another piece gifted to me by Cozy Orange. The material is so comfortable, and I love the back strappy detailing. Usually if I have a tank with cups in the bra, I immediately rip them out and throw them away (I’m weird and like looking as flat-chested as humanly possible), but I actually kept them in this top—I like the added oomph for once. :)

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Quick Upper Body & Core Workout (Perfect to Pair with Running)

Upper Body & Core Workout (perfect for pairing with a long run!)This post was sponsored by FitFluential LLC on behalf of Mizuno. While I was compensated, all opinions—as always!—are my own.

I jumped at the opportunity to try out the Mizuno Wave Rider 18. Starting in college, I started having Achilles tendonitis flair-ups every time I went running—didn’t matter if it was 1 mile or 10 (LOL as if College Nicole would ever have run 10 miles…). For the most part, I just battled through it, but about two years ago, I switched over to a barefoot-feel running shoe and it was a total game changer. Haven’t had a single issue with tendonitis since. However, with that amazing improvement came another problem: my feet and knees started to hurt if I ran more than five or six miles. It was not quiiiiite enough support.

I’ve been wanting to try out a lightweight running shoe that offers some additional cushioning, and when I saw that the description of the Wave Rider 18 kept emphasizing this idea of “just enough” support, it struck home. After running consistently in them for a few weeks now, I’ve found that they really do have a great balance between lightweight flexibility and that cushioning shock-absorbent sole that I felt I was lacking. They’re so comfortable! But the big concern for me was that going back to a more supportive shoe would alter my foot strike and bring back tendonitis issues. Drum roll please…

So far, so good! Granted, I haven’t gone more than 5 miles at a time in the Wave Rider 18 yet, but no tendonitis flair-ups—yay! The Mizuno Wave Rider 18 retails at $119.99 and you can check it out HERE. I’m wearing it in Black/Silver/Florida Keys.

Mizuno Wave Runner 18

Since we’re on the topic of running, I wanted to share this quick workout that’s perfect for pairing with a long run. It’s all upper body and core work so those legs can save their energy for pounding the pavement (or trail or treadmill).

Upper Body & Core Workout

Equipment I Used:

You’ll do each exercise for 30 seconds before moving immediately on to the next (no breaks in between exercises). Once you’ve gone through the whole circuit, rest for 30-60 seconds. Repeat twice more for a total of 3 times through the exercises. I set my interval timer for 32 rounds of 30 seconds of work and 0 seconds of rest so that it would beep every 30 seconds, signaling me to move onto the next exercise (32 instead of 30 to account for two 30-second breaks).

Upper Body & Core Workout (perfect for pairing with a long run!)

  • Plank Triceps Kickbacks (RIGHT): Start in a plank position, left hand stacked directly under left shoulder, right hand holding onto a hand weight, elbow bent. Keeping your hips level as you do this (fight your body’s natural tendency to shift all the weight into your left side), extend your right hand straight back behind you, really squeezing the back of the arm (triceps) as you do. Hinging at the elbow, bring the weight slowly back to starting position.
  • Plank Triceps Kickbacks (LEFT)
  • Push Ups: You know the drill! If you need to modify, do these from your knees.
  • Russian Twists: Start seated, holding the weights 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 weights 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 weights.
  • Side Plank Row Extensions (RIGHT): Start in a side plank position, left hand stacked under left shoulder, dumbbell in right hand (start with a straight right arm, weight held a few inches off the ground. From here, row the right elbow straight up towards the ceiling and then straighten the elbow, lifting the weight up into the air. Make it two distinct movements: row, extend. Reverse the movement, bending the elbow and then straightening it downward to your starting position.
  • Side Plank Row Extensions (LEFT)
  • Seated Shoulder Press Ups: Imagine your forearms and elbows have magnets on them. Holding a weight in each hand, palms facing your face, hold your forearms in front of you, elbows bent at 90 degrees. Fight to hold the elbows as close to each other as you can throughout the whole movement. From here, you’re going to press your hands straight up, lifting the elbows, keeping forearms close together. Be careful not to shrug your shoulders up towards your ears as you do this. After pressing up as high as you can, slowly return back to starting. To engage the core, we’re going to do these in a seated position, legs out straight in front of you, posture straight and upright.
  • Serve the Platter in Plank (RIGHT): These are deceptively hard! Start in a plank position, left hand stacked directly under left shoulder, right hand holding onto a hand weight, palm facing up, elbow softly bent. From here, keeping your hips level (resist your body’s tendency to lean into that left side), reach that right hand forward, getting as close to a straight arm as you can. Slowly return to starting position.
  • Serve the Platter in Plank (LEFT)
  • Boat Pose with Serve the Platter: Start by getting into a boat pose position holding a weight in each hand. You’ll be balancing on your tailbone, leaning back slightly with a straight spine (squeeze those abs in tight!) with legs lifted off the ground. If you can, straighten the legs so that your body forms a V shape. To modify, keep your knees bent. From here, palms facing up, reach those weights up and out in front of you, extending the elbows. Slowly bring hands back to starting position, keeping legs lifted the whole time.

Upper Body & Core Workout (perfect for pairing with a long run!)WEARING | sneakers: c/o Mizuno // leggings: Nike // top: Lululemon

Next time you’re going on a long run (or short run) give this workout a try—it’s only 15 minutes long and is a great compliment to that lower-body cardio!

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25-Minute Bodyweight Interval Ladder Workout

25-Minute Bodyweight Interval Pyramid WorkoutWhenever I don’t feel like working out (but, ya know, should), I always do a pyramid workout. The structure makes it so much easier to psych yourself up to make it to the end because the rounds get shorter and shorter as you go, getting the worst out of the way first. This is basically my internal dialogue during pyramid workouts (@fuckjerry is HILARIOUS to follow on Instagram, BTW):

25-Minute Bodyweight Interval Ladder Workout

There are five exercises in this workout and you’ll go through them four times, with the intervals getting shorter each round. The first time through, you do each for 2 minutes. The second round: 90 seconds. The third: 1 minute. The final: 30 seconds each. At the end of each round, rest for 30-sec to 1-minute. Don’t rest between exercises in the round; move from one right to the other until you’ve completed each of the exercises.

You could just watch the clock, but I used my break in between each round to quickly reset my interval timer. First round: 5 rounds of 2 mins work and 0 sec rest (so that it just beeps every 2 minutes, signaling the next exercise). For the second, I just quickly dropped the 2 min interval down to 90 sec, keeping all the other settings the same.

25-Minute Bodyweight Interval Pyramid Workout

  • Spider Man Lunges to Frog Stamp: Start in a plank position, hands aligned under shoulders. Keeping hips level, step your right foot up by the outside of your right hand. Step it quickly back to plank and then repeat on the left side. Once you’ve done one of these spiderman lunges to each side, from the plank position, jump both feet up towards the outside of your hands, landing in a wide-stance crouching position, and then jump the feet quickly back to plank.
  • Alternating Jump Lunge to Jump Squat: Jump squat, right-foot-forward jump lunge, jump squat, left-foot-forward jump lunge…and so on and so on. Start in a squat, feet shoulder-width apart, weight in your heels, knees stacked over ankles, butt down and back. Jump up and land in a lunge position, right foot forward, ball of the left foot back, both knees bent to 90 degrees. Jump up again, landing back in a squat. Repeat, this time with the left foot forward in your lunge and right foot back.
  • Rolling V Crunches: For these, you just alternate between a side v-up crunch on your right side, then roll onto your back for a regular v-up crunch, then roll onto your left side for another side v-up, back to center, and so on. Start laying on your right side with right arm stretched outwards on the ground for support. Do a side crunch, lifting your legs up and crunching the knees in to meet your left elbow and raised torso. Lower down and roll onto your back with arms overhead and legs straight out, hovering a couple inches off the floor (to make these challenging, try your best to never let your feet rest on the floor, even while rolling from side to side). From this position, do a v-up crunch, lifting your straight legs up towards the ceiling as the same time as you lift your torso off the floor, bringing your hands up towards your toes. Slowly release back down onto your back and roll over to your left side for your next side crunch.
  • Mountain Climber Burpees: These are regular burpees, except you do 10 mountain climbers at the bottom of each. So the full sequence of one looks like this: start standing; squat down, placing your hands by your feet; jump your feet back into a plank position; do 10 mountain climbers, driving your knees up towards your chest one at a time (like horizontal running) while holding the plank position; jump both feet back up towards hands; shift weight into feet and come upright, jumping up with arms overhead; land and go right into your next rep.
  • Skaters: These are like side-to-side leaping courtesy lunges. Leap to the right, landing on your right foot and bending down to touch the ground by your foot with your left hand as you swoop your left foot behind the right (think of a courtesy). Come up, leaping left and reversing the move. Keep it going quickly, back and forth, trying to never let that back foot come to rest on the ground—keep the weight in the foot you land on.

25-Minute Bodyweight Interval Pyramid WorkoutAnd in Trendy Sh*t I Wish I Could Afford news, aren’t these Lucas Hugh leggings fun?? You sort of feel like you’re stepping into a wetsuit, but once they’re on—bam!—nothing is jiggling in those babies. It’s like wearing chic Spanx. These are another piece of eye candy from the selection of workout apparel Btone has at the Sudbury and Boston locations that have been taunting me the past few months. :)

Some additional Lucas Hugh window shopping splurges:

Let me know what you think of the workout if you try it! It’s a great one to do if you’re traveling—no equipment needed and quick, just the way I like ‘em!

P.S. I shot these pictures a couple months ago and looking through this post is making me seriously miss my long hair!

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