core workout

This mini Pilates flow core finisher is great if you’re short on time or are looking for a bit of core work to round out a longer workout. Focus is on obliques.

This is a short version of the Mini Flows classes I’ve shared in the past:

Resistance Band Mini Flows Class – Glutes & Outer Hips
Towel Mini Flows Class – Inner Thighs

If you like this class, you can get access to more by becoming a Patreon member! 🙂

Mini Pilates Flow Core Finisher

In this class, we start with a quick warm up that moves right onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.

The mini flow is a short sequence (2:45 minutes long). You’ll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides.

Always listen to your body, modifying or stopping as needed. We finish class with a (very quick) guided cool down.

Workout Breakdown

(0:58) Preview of Exercises

(01:44) Warm Up

(04:14) Mini Flows Workout

(15 sec) Side lying leg lifts (start with hand down)
(30) Continue side lying leg lifts but with top arm reaching up
(45) Leg & torso lift
(45) Side lying to boat
(30) Side v up

(16:56) Cool Down & Stretch

If you like this Pilates flow core finisher, all my other core workouts from the archives can be found on this page.

xo Nicole

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

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.