Abs Archives | Pumps & Iron

Mobility + Core (26 Min Class)

September 28, 2020 by Nicole 1 Comment

I have a 26-minute mobility flow for you today that feels oh-so-good. Featuring lots of spinal rotation (selfishly, that’s what my body was asking for when I filmed this 😉), we’ll mobilize the joints and weave in some core work throughout the class.

If you enjoy this video, I have another Mobility + Core flow available on Patreon. For $9.99/month, you get access to additional classes and a monthly workout calendar. It’s 7-9 *new* classes per month, with unlimited access to the library of past months’ workouts. I appreciate your support!

Mobility + Core Flow

This 26-minute mobility routine is focused on mobilizing the joints and activating the abdominals. The core work is woven in throughout and it isn’t too intense—just as you feel that heat building, we’ll go back to the feel-good mobility work.

Lots of spinal rotation in this one! For the most part, we continuously move through the flow, but we will hold some static stretches toward the end.

I love this type of movement always, but especially on days when I want to take it easy. Maybe I’m a little sore from the previous day’s workout and am just looking for a little feel-good movement. Or maybe I’ve been sitting too long at my computer and need a gentle way to break up the work day.

Hope you enjoy this class as much as I did!

xo Nicole

Filed Under: Abs, Bodyweight, Quiet, Stretching, Video, Workouts Tagged With: mobility

Build a Combo Class (32 Mins) – Core Focus Workout

September 21, 2020 by Nicole 2 Comments

I’ve shared lots of Build-a-Combo classes, mostly focused on upper body. Today, I have a bodyweight-only version that’s a core focus workout. You’ll have a crunch combo, plank-based combo, and finally a prone combo. Warm up and quick cool down included.

If you enjoy class, I have another using weights that’s focused on core and upper body up on Patreon. By signing up for Patreon, you can unlimited access to not just this month’s classes, but all previous months as well.

Build a Combo Class – Core Focus Workout

In this class, we start with a guided warm up, focusing on mobility and breath. We then move onto our build-a-combo-strength work. In each of the three sequences, you’ll gradually build a combination of movements over a period of 90 seconds. You then rest for 30 seconds before repeating.

You’ll complete four sets of the first combo sequence, alternating right, left, right, left. You’ll complete three sets of Combos 2 & 3.

Here’s a general breakdown of each combo:

(15 sec) Movement A
(30 sec) Movement A + B
(30 sec) Movement A + B + C
(15 sec) Movement C

Between combos, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed. We finish class with a guided cool down and stretch.

Workout Breakdown

(02:12) Warm Up & Mobility

(08:38) Build a Combo Workout

Combo 1

Bicycle Crunch
+ Full Body Crunch
+ Side V-Up
Just Side V-Up

Combo 2

Forearm Plank Knee Taps
+ Marching Plank
+ High Plank Climbers
Just Climbers

Combo 3

Prone Lift
+ Arm Extension
+ Heel Squeeze
Just Heel Squeeze

(30:14) Cool Down & Stretch

If you like this core focus workout, you can find more core workouts here. And to get exclusive classes, become a Patreon member.

xo Nicole

Filed Under: Abs, Bodyweight, Quiet, Video, Workouts Tagged With: core workout

4 Plank Challenges to Try

May 23, 2020 by Nicole 1 Comment

These quick plank challenges range from 4 to 8 minutes. (That’s total time with rest—you won’t be holding a plank that whole time!) I like doing them as a workout finisher or as buy-in before starting a longer workout.

Planks are often thought of as an “ab exercise.” And they certainly are great for strengthening the core. But, when done correctly, a plank is a total body exercise. You’re stabilizing through the shoulders, engaging your glutes, energizing through the legs, pressing the floor away through the hands—everything is working.

Give one of these four plank challenges a try this week!

The OG Plank Workout

Eight years ago to the day, I posted my first workout tutorial to the blog. It was, fittingly, a plank workout. I went back and revamped it, adding a video and tweaking the sequence. It’s made up of six plank variations, each done for 20 seconds (so in total that’s a 2-minute plank). You rest for 60 seconds before repeating the sequence 2-3 times. FULL WORKOUT HERE.

Plank Tabata: Forearm Plank Exercises

This workout is part of a seven-day tabata plank challenge I did years ago. If you have wrist pain that prevents you from being on your hands for extended periods of time, this uses forearm plank variations only. 20 seconds on / 10 seconds off for four minutes. If you’re advanced, hold a plank during the “rest” intervals instead! FULL WORKOUT HERE.

Slider Plank Challenge (7 Mins)

In this quick plank-based workout, you’ll build exercise combos with sliders (dish towels or socks work, too!). You do a three-minute sequence on one side, rest for 60 seconds, then repeat on the other side. If you enjoy megaformer workouts, you’ll love this one. FULL WORKOUT HERE.

4-Min Plank Tabata with Sliders

If the three-minute sliding sequence in the previous workout sounds intimidating, start off with this slider plank challenge. 20 seconds on / 10 seconds rest, going through four different sliding plank exercises. FULL WORKOUT HERE.

If you’re looking for more, all my core-focused workouts can be found here.

xo Nicole

Filed Under: Abs, Video, Workouts Tagged With: plank challenge