I hope you’re checking in today feeling the energy and excitement that seems to come along with every new year because it’s time for the first PBF workout of 2017!
This workout is a core workout that you can easily complete on its own or tack onto the end of another workout. For some reason whenever I do cardio-only workouts, I often like to end with a little variety in the form of core work so this workout was born out of my desire to change things up after a quick 25-minute treadmill HIIT workout.
10 Minute Weighted Core Workout
To complete this workout, you’ll cycle through four 30-second rounds of each exercise. I kept the duration of each exercise short so you can concentrate on good form so please take care to brace your core and make the most out of every rep. Thirty seconds should be more than enough for your core to feel like it’s on fire, especially by the third and fourth round.
In addition to weighted abdominal exercises, this workout also incorporates bursts of cardio that will also use your core. There’s no escaping the abdominal burn in this one, my friends!
Though I recommend using a dumbbell for the weighted portion of this workout, if you do not have one, you can omit it and I promise you’ll still feel the burn. (You will just want to substitute plank shoulder taps for the plank pull throughs.)
Exercise Descriptions
Weighted Russian Twists: Begin by sitting on the ground. Lift your feet up and bend your knees. Lean slightly back, bracing your core and taking care to keep your spine straight. Grasp a dumbbell between both hands, suspending it right above the bottom of your ribcage. Twist slowly to the left, return to the center and twist slowly to the right.
Mountain Climbers: Begin in a high plank, with your weight supported by your hands and toes and your core engaged. Bring one knee in toward your chest with toes just off the ground. Return to high plank position and quickly switch legs, bringing the opposite knee in toward your chest. Quickly switch legs back and forth.
Plank Pull Throughs: Begin in a high plank with a dumbbell placed outside your left wrist. With your right arm, reach under your body, behind your left wrist and firmly grasp the dumbbell, pulling it through to the other side and placing it outside of your right wrist. Repeat with the opposite arm.
Plank Jacks: Begin in a plank position, with your shoulders over your wrists, your core braced and your feet together. Jump your feet out wide and then back again while upper body remains in place.
Weighted Toe Touch: Lie on your back with your legs straight up toward the ceiling. Grasp a dumbbell between both hands and extend your arms up. Brace your core and crunch up, lifting the dumbbell up toward your toes. Slowly lower your body and repeat.
Details
Wearing:
- Cropped Tank: Montiel
- Sports Bra: Lululemon Free To Be Bra
- High-Waisted Capris: Nike Sculpt Training Capri
- Shoes: Nike
Location: Burn Boot Camp
Photos: Stacey Lanier Photography
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I love doing core work at the end of a cardio workout. I’ve really been working on trying to embrace my core during every exercise, I definitely have a tendency to zone out a bit.
I love core workouts! I get good core work from barre and yoga, but this is a nice addition to the end of a typical gym day!
My core was never a focus as a figure skater. But post baby, core is a bigger focus. I’m learning how to workout all of the muscles that I lost. Certainly a challenge!
love that top! great workout!
HI Julie! Do you have any you tube or website recommendations? I am going to start working out at home in the morning and would appreciate any recommendations. I had knee surgery a year ago, so I cant do a lot of squats or running! Thanks in advance!
Yes!! Here ya go: https://www.pbfingers.com/10-awesome-youtube-workout-channels/ I hope this helps!!
Thank you so much! This is exactly what I was looking for!
Glad to hear it!! <3
This is perfect for after my runs. Love the weighted aspect!
Looks like a good one! Love workouts you can do any time almost any where!
Those mountain climbers are kiiiiillers! I love them for the burn + burst of cardio! So good!
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I love that because this is only 10 minutes I can add it onto the end of another workout like you said. It always feels good to end a workout with a tired core – for some reason I think I got in a better workout. Thanks for sharing!
Definitely doing this today, thank you for the inspiration! 🙂
Awesome!! Hope you enjoy it! (As much as possible, anyway! Haha!!) 🙂
I did a dumbbell workout last night and at the end was actually looking up some new exercises online! I need to pin this!
Same, I love matching core and cardio – it just makes sense. Love these exercises!
This looks like a great core workout! Going to do it at the gym tonight, thanks Julie!
Love a good core workout! I think working my core is my favorite!
Can’t wait to try this thanks! On an unrelated note, we are getting a Burn Boot Camp in Asheville! It’s supposed to open in the Spring and I’ve already signed up for the first month! After reading about how much you love it I can’t wait!!!
Hi – Great workout! Thanks for sharing! Can you explain the plank jack? The picture looks like you’re almost in a pike position on the second half of the move (or, at least your butt has come up a bit), but I thought you were supposed to keep your entire body in full plank position throughout the move and it was just your legs that move. Am I just looking at the picture wrong? Or have I been doing the exercise wrong?! Thanks!
You’re absolutely doing it right! In that pic I’m doing a power plank jack which is an option if you want to increase intensity if you jump your feet closer toward your hands!
This routine seems to be a killer one! I would definitely try it.
I’m a lap swimmer as my main form of exercise. I know you’ve mentioned it as something you did in the past. Have you ever considered doing swim workouts? I just love it because it hits on every muscle group all at once, especially now that I’m pregnant. I used to be a runner and did weight training regularly, but found it so overwhelming to be inmultiple types of shape with my ever changing schedule. If that makes sense….just curious if you’d ever try swimming again. Thanks!
I LOVE that idea and really miss swimming a LOT. I don’t currently have access to a lap pool (and generally prefer to test my workouts before I share them) but I’ll absolutely keep this suggestion in mind. Love it! Thank you!
Amazing core workouts. Weights plank is the best exercise known to me for a tight core.
your hair looks great in these pics! How’d you get the waves so natural?!
Thank you! I wrap my hair around the outside of the curling iron but leave the ends out and brush through it when I’m done! 🙂
My new years resolution has been to work on my core! Thanks for sharing.
Great workout..Awesome pics . Thanks a lot.
What cute shoes Julie! What Nike style are they??
PS I’m so so incredibly sorry to hear about your loss- positive vibes being sent your way!
Great one i tried it and i could not make it even half