The Ultimate Core Workout – The Workout Girl

The Ultimate Core Workout

For me, the July 4th holiday always marks the official beginning of peak beach season.  People are getting tan, hitting the surf, and spiking volleyballs in the sand.  Now that July 4th has come and gone, it’s time to get serious about sculpting your beach-ready body.  Spend an hour doing this killer core workout to help you to achieve that killer 6-pack you’ve always wanted.

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:

-free weights (3 lbs), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Sleek Obliques” – Begin by laying on your mat with your arms resting at your sides.  Wedge a balance ball in between your feet. With control, lift your legs up towards the ceiling.  Then, lower your legs (and the ball) to the right to just above the ground.  Return your legs to the center.  Then, lower your legs (and the ball) to the left to just above the ground.  Return your legs to center.  Repeat 12x.

B) The “Push ‘N Pull” – Begin by kneeling on your mat with a balance ball in front of you.  Place both hands on the ball.  Push the ball out in front of you until your torso is at a 45 degree angle to the floor.  With control, pull the balance ball back to starting position as you return to kneeling.  Repeat 12x.

C) The “Lift Me Up” –  Begin by laying on your mat with your arms resting at your sides.  Wedge a balance ball in between your feet. With control, lift your legs up towards the ceiling.  Then, slowly lower your legs (and the ball) to just above the ground.  Repeat 12x.

circuit 1


Circuit 2 – Do 3x Through

D)  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.

E)  The “Ball Buster” – Begin by sitting on a balance ball so that your lower back is resting on the ball.  Bend your knees so that your feet are on the floor.  Extend your arms behind your head and hold a medicine ball.  Lift your left leg off the ground.  Then, bring the medicine ball overhead and try to touch the medicine ball to your left toes.  With control, lower the medicine ball back behind your head.  Repeat 12x, and then switch legs and repeat 12x more while trying to touch the medicine ball to your right toes.

F) The “Roller Coaster” – Begin in a position like you are going to do a push up, except your feet are resting on a balance ball behind you.  Keeping your abs engaged to maintain your balance, bring your knees in towards your chest.  As you move your knees, the balance ball will move closer to your chest as well.  With control, extend your legs again behind you so are back in starting position.  Repeat 12x.

circuit 2


Circuit 3 – Do 2x Through

G) The “Up ‘N Over” –  Begin by laying on your back on your mat with your arms stretched out behind your head.  Simultaneously lift your arms towards the ceiling and overhead as you lift your torso off the ground.  As you sit up, try to touch your toes.  With control, lower your torso back to the ground and return your arms to the ground outstretched behind your head.  Repeat 12x.

H) The “Reach Out And Touch Someone” – Lay on your back with your arms resting at your sides.  Keeping your legs together, lift both legs off of the ground until they are at a 90 degree angle to the floor.  Holding 3 lb weights, raise both arms in the air so that they are parallel to your legs.  Keeping your abs tight, lift your torso slightly off of the ground and reach with your right arm to touch your left toes.  With control, lower back to the ground, and then repeat by touching your left arm to your right toes.  Repeat nonstop, alternating sides and going as fast as you can, for 15x on each side.

I) The “Killer 100” – Lay on your back with your arms resting at your sides.  Keeping your legs together, lift both legs off of the ground until they are at a 45 degree angle to the floor.  Holding 3 lb weights, raise both arms in the air so that they are parallel to your legs.  Hold this position and pulse your arms up and down 100x.

circuit 3


Fitness Tip of the Day

Want to stay fit on Summer vacay? Click here for my top tips for fitness on the go!  Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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