Pure Core

13 min

6 exercises

Bird Dogs

3 sets

15 reps

Cross Body Mountain Climbers

3 sets

12 reps

Swiss Ball Knee Tuck to Chest

3 sets

15 reps

Captain's Chair Leg Raises

3 sets

20 reps

Renegade Rows

3 sets

12 reps

Single Leg Hip Raises

2 sets

15 reps

This Pure Core 13 min gym workout plan effectively targets your abs, back and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Pure Core

13 min

6 exercises

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Bird Dogs

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs, Lower Back

Secondary:

Glutes & Hip Flexors

Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

Primary muscle group(s):

Glutes & Hip Flexors, Upper Back & Lower Traps

Secondary:

Lower Back, Shoulders

Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
Simultaneously lift your right arm and left leg off the floor.
When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
Repeat the same movement with your left arm and right leg.

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Abs

Position yourself on all fours on a mat.
Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once you’ve completed the reps on the right leg, switch legs.

Cross Body Mountain Climbers

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Obliques

Secondary:

Abs

Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
Contract the core and return the leg to the starting position.
Alternate between legs.

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:

Chest, Shoulders

Place your hands flat on the floor, shoulder width apart.
Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
Your body should be in a straight line, with your weight supported on your hands and toes only.
Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
Continue alternating in this manner for the desire amount of time.

Primary muscle group(s):

Abs, Obliques

Secondary:

Hamstrings, Quadriceps

Standing up straight, bring your hands behind your head so that your elbows are pointed to the sides.
Twisting your body, bring your left elbow down and across your body. At the same time, raise your right knee up and across to meet the left elbow.
Return to the starting position.
Repeat on the other side and continue alternating.

Primary muscle group(s):

Abs, Obliques

Secondary:

Glutes & Hip Flexors, Quadriceps

Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Swiss Ball Knee Tuck to Chest

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Secondary:

Calves, Glutes & Hip Flexors, Quadriceps

Position yourself on all fours with your torso on a swiss ball and hands and feet on the floor. Stretch your legs back and keep your hands under your shoulders.
Engage your abs and slowly walk your hands forward until your feet lift off the floor. Carry on walking out until your quads or knees rest on the ball in a plank position.
Slowly bend your knees in towards your chest allowing the ball to roll forward. Tuck your knees under your torso as your hips lift towards the ceiling.
Slowly straighten your legs and roll the ball out to the starting position.

Primary muscle group(s):

Abs, Chest, Shoulders

Secondary:

Glutes & Hip Flexors

Bring yourself to the ground and enter an elevated push-up position with your hands below your shoulders and your feet directly behind you. Carefully, insert one foot at a time into hanging TRX bands.
Maintaining a tight core, slowly lower yourself while keeping your balance. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Bring your knees in towards your elbows, feeling the contraction in your abdominals. Slowly extend your feet back into the starting position. That is one repetition.

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:

Calves, Hamstrings, Quadriceps, Shoulders

Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.

Captain's Chair Leg Raises

3 sets

20 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Secondary:

Lower Back

Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides.
Your torso should be straight and your lower back pressed against the pad of the bench if using one.
Keep your legs extended and pointing down to the floor. This is the start position.
Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor. Hold for a count of one.
Return to the start position in a smooth, controlled movement while inhaling.
Repeat.

Do not use momentum or swing your legs to perform this exercise. As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of your lower abdominal muscles. You can also keep your legs fully extended throughout the movement to increase the resistance and difficulty of the exercise.

Primary muscle group(s):

Abs

Secondary:

Lower Back

Lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
Hold and then slowly return to starting position.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
Extend the legs back down towards the floor to the starting position.

Renegade Rows

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Chest, Triceps

Place two dumbbells or kettlebells on the floor about shoulder width apart.
In a push up position, place your hands on the grip section of each bell for support.
Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
Hold for a count of one.
Your breathing should remain constant throughout the movement.
Lower the bell to the floor and without pause, then repeat the movement with your other arm.
When you have rowed both arms, that is one repetition.
Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.

Primary muscle group(s):

Lower Back, Middle Back / Lats

Secondary:

Biceps, Forearms, Shoulders

Lean forward into an incline bench
Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
Your arms should be fully extended and hanging straight down. This is the start position.
Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
Hold and squeeze your shoulder and back muscles.
Return to the start position in a slow, controlled movement.
Repeat.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Biceps

Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Single Leg Hip Raises

2 sets

15 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Abs, Hamstrings, Quadriceps

Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
Return to the start position by lowering your hip to the floor.
Complete all the repetitions for one set before changing legs.

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings

Secondary:

Abs, Lower Back

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
Place your hands out to your sides palms flat for stability.
Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
Return to the start position by lowering your hips back to the floor.
Pause then repeat.

Workout done!

Exercises done

of 6

Total time

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