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.)
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.
- 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