Abs — Page 2

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

Slider Plank Challenge (7 Mins)

February 17, 2020 by Nicole 1 Comment

Give this slider plank challenge a try this week! It’ll take you just 7 minutes (including a 60-second rest in the middle). It makes for a great finisher to a longer workout, or a quick way to build up a burn if you’re short on time.

Slider Plank Challenge

EQUIPMENT NEEDED

Pair of sliders – I’m using dish towels instead. If you have carpeted floors, try DVD cases or hard-cover books.

This slider plank challenge is broken up into two, three-minute sequences. The pattern for the sequence looks like this:

MOVE A (15 sec)
A + B (30 sec)
B (15 sec)
MOVE C (15 sec)
C + D (30 sec)
D (15 sec)
MOVE E (15 sec)
E + F (30 sec)
F (15 sec)

Don’t worry if that seems confusing, it’ll make sense when you watch the preview!

The goal is to get through the whole three minutes without stopping. You’ll then rest for 60 seconds and repeat on the other side. If you need to modify, stop the video after each minute and take a quick break.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See 1:43 in the above video for a preview of the exercises.

Crossbody Slides
Crossbody Slides + Crossed Knee Tucks
Crossed Knee Tucks
Side Plank Hip Pulses
Hip Pulses x2 + Side Plank Knee Tuck
Side Plank Knee Tuck
Pike
Pike + Body Saw
Body Saw

Similar Workouts

If you like this slider plank challenge, check out these similar workouts:

Tabata plank challenge with sliding exercises – only 4 minutes long!
Another tabata slider plank challenge (same structure as above but different exercises)
Lower body slider challenge – 15 minutes long, slider sequence targeting lower body

xo Nicole

Filed Under: Abs, Sliders, Video, Workouts Tagged With: plank challenge, slider workout, sliders

Core Pyramid Workout

October 28, 2019 by Nicole Leave a Comment

This core pyramid workout is the third in a series of four. Check out my lower body pyramid workout and upper body pyramid workout for the same structure, just focusing on different muscle groups. Fourth and final workout in this series will be total body.

This is also my dog’s YouTube debut. 😉 I adopted Pickles about a month ago and am absolutely in love! She’ll be chilling in the background of this workout, so don’t mind the messy couch.

Core Pyramid Workout

EQUIPMENT I USED:

A medium – heavy weight (I’m using a 20 lb kettlebell, but dumbbell/med ball works, too!)

This core pyramid workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel: