Workout Details

  • Duration: 34 Minutes
  • Calorie Burn: 134-272
  • Difficulty: 4/5
  • Equipment: Dumbbell, Mat, No Equipment
  • Training Type: Low Impact, Strength Training, Toning
Body Focus Core

30 Minute Core Strength - Fitness Blender Advanced Core Workout

186

Well I have to say that getting on a plane after doing this routine may have been a mistake, Ha. I did not push myself to my absolute max, because I wanted to be sure I would be able to demonstrate clean form and not exhaust myself past the point of where I can still think straight to give verbal cues and reminders to help you get the most out of your routine. However, even with going at roughly 75% of my max, this routine was enough to make my entire core stiff and sore in less than 24 hours. That is good and bad. It is good because I know it worked well and I got a great workout for my abs, obliques and back but it is also bad in the sense that if I am already this score, less than 24 hours in, I am a bit scared of what my level of soreness will be like tomorrow. Ha! How many of you have had these same feelings about this or one of our other routines? I see the need for some gentle core stretching in my near future.



This routine is not meant for beginners so if you are new to exercising you will either need to heavily modify this routine and be sure not to use any extra weight or just skip it altogether until you core muscles are a bit stronger. For those of you who have been working on your abs and back strength for a few weeks/months then you should be ok to try this routine with just bodyweight. Only use weights with this routine if you can complete it with bodyweight first and with completely clean form. By adding extra weight you can easily cause your core to become overly sore forcing you to take unwanted down time or even cause injury that will take weeks to recover from so please enter into this routine carefully, and as always; respect and listen to your body.

This workout consists of a warm up followed by five groups of two exercises each with a water break halfway through the groups. Then we finish off with a cool down stretch. Take your time with this workout and pause for extra rest as needed and feel free to modify the exercises from their original form to better suit your physical ability and needs. Let us know in the comment section below how you liked this routine. Enjoy.


Workout Structure:
- 4 Groups; 2 Exercises Each
- 2 Sets per Exercise, AB AB pattern
- Intervals of 45 Sec On, 15 Off

Equipment:
- None Needed
- Dumbbells (optional)
- Exercise Mat (optional)

Warm Up / Cool Down
- Both Included

Workout:

Warm Up (5 Minute Total; 30 Seconds Each)
- Torso Rotations
- High Knee March
- Side Bend L
- Side Bend R
- Toe touch Sweeps
- Imprint
- Toe Taps
- Reverse Plank
- Plank
- Swimmers


Group 1 (2 Sets Each of 45 Sec On, 15 Off)
- Toe Touch Crunch
- Back Bow

Group 2
- Side Hip Raise L
- Side Hip Raise R

Group 3
- Russian Twist
- Bent Over Rotations

Group 4
- Crunch
- Shell Back Extensions

Group 5
- Plank Dips
- T Stabilization L&R


Cool Down (5 Minutes Total; 30 Seconds Each)
- Seated Side Bend L
- Seated Side Bend R
- Butterfly
- Hip Stretch
- Toe Touch Stretch
- Cobra
- Shell
- Deep Glute L
- Deep Glute R
- Full Body Stretch

Calories:
135 - 272