The Hardcore Workout (Literally…It Strengthens Your Core) – The Workout Girl

The Hardcore Workout (Literally…It Strengthens Your Core)

Whoa.  The Holidays are around the corner.  And we all know what THAT means…  expanding waist lines.  The mashed potatoes, the turkey, the glazed ham, the fruit cakes.  Sadly, they don’t go to your boobs (gasp!), but instead go straight to your stomach.  Before you give up and go look for your ‘buffet pants’ with the elastic waist band, why not first tackle this workout and tone your midsection?

Know Before You Go 

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.

Equipment:

-medicine ball

Circuit 1 – Do 3x Through

A) The “Human Accordion  – Begin by laying on your back on your mat with your arms resting at your sides. Keeping your legs together and fully extended, lift your legs off the ground to a 45 degree angle to the floor.   Slowly lift your upper torso off of the mat until you feel that your abs are engaged.  Holding this position, lift both arms off of the mat and fully extend them in front of you.  In one simultaneous motion, bend your knees to bring them towards your chest and lift your torso up to meet your knees.  Then, unbend your knees so your legs are again fully extended at a 45 degree angle and lower your torso so that it is slightly raised above the ground.  Repeat, contracting and expanding your knees and torso, 20x.

B) The “Captain Crunch” – Lay on your back on your mat with your arms crossed behind your head.  Bend your knees and rest your feet on the floor.  Pretending that you are holding an orange under your chin, and lift your head (held in your hands) and your upper torso a few inches above the ground until your abs are engaged.  Repeat 15x.

C) The “Flutter Kick” – Lay on your back on your mat with your arms resting at your sides.  Keeping your legs together, lift your legs to a 45 degree angle to the ceiling.  With control, lift your right leg slightly higher than your left.  In a simultaneous motion, switch legs to lower your right leg slightly and lift your left leg slightly higher than your right.  Repeat nonstop, alternating legs, 15x each leg.


Circuit 2 – Do 3x Through

D)  The “Playing Catch” – Begin by laying on your back on your mat holding a medicine ball behind your head.  With control, slowly sit up and bring the medicine ball up overhead.  As your raise the ball overhead, toss it to your friend standing across from you.  As you lower your torso back to the ground, have your friend toss the medicine ball back to you and catch it.  Lower the ball back to the ground behind your head as you lower your torso.  Repeat 12x.

E)  The “Side-To-Side” – Begin by laying on your back on your mat with your arms resting at your sides. Keeping your legs together and fully extended, lift your legs off the ground to a 45 degree angle to the floor.   Slowly lift your upper torso off of the mat until you feel that your abs are engaged.  Hold a medicine ball to your chest.  Tap the medicine ball to the ground on the right side of your body, and then tap the medicine ball to the ground on the left side of your body.  Repeat nonstop, tapping the ball on either side, 15x each side.

F) The “Overhead Haul” – Begin by laying on your back on your mat holding a medicine ball behind your head.  As you sit up, lift the medicine ball up overhead and try to touch the medicine ball to your toes.  With control, slowly lift the medicine ball back overhead as your lower back down to the mat.  Repeat 12x.


Circuit 3 – Do 2x Through

G) The “Pendulum” – Begin by laying on your back on your mat with your arms outstretched to either side of your body.  Keeping your legs together, lift both legs up to a 90 degree angle to the ceiling.  Keeping your legs together, lower them down to the left side of your body and tap your feet on the ground.  With control, return your legs to starting position, still at a 90 degree angle to the ceiling.  Then, lower your legs to the right side of your body and tap your feet on the ground.  With control, return your legs to starting position.  Repeat 12x on each side.

H) The “Far Out, Man” – Begin in a position as if you are going to do a push up. Make sure your shoulders are stacked over your wrists.  Keep your butt down and try to keep your body as flat as possible.  Lift your left hand, move it several inches out to the left, and place it back on your mat.  Then, lift your right hand and move it several inches out to the right.  Next, return your left hand to starting position, followed by your right.  Repeat 12x.

I) The “Balancing Act” – Begin in a position as if you are going to do a push up.  Simultaneously lift your right leg up behind you and your left arm out in front of you.  Hold for 3 seconds.  Return to starting position.  Then, lift your left leg and your right arm.  Hold for 3 seconds.  Repeat 12x.




Fitness Tip of the Day

Stuck in a workout rut? Check out some tips here to instantly amp up your workouts. Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

Discussion

One Response to “The Hardcore Workout (Literally…It Strengthens Your Core)”

  1. Good day! I could have sworn I’ve been to this website before but after reading through some of the post I realized it’s new to me.
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    Posted by Stormy | November 28, 2012, 7:45 pm

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