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Brute Core Power

39 min
 · 
8 exercises
A workout entirely focused on core development and power! We're not just going to train your abs, we're going to solidify all muscles that build up your core complex. Complete every rep.
Bear Crawls
3 sets
16 reps
45 sec rest
Do this back and forth and try to keep your body nice and close to the ground!
1:00 rest
Resistance/Weighted Crunches
3 sets
12 reps
60 sec rest
Experiment with your resistance here and do your best to find the amount that creates near failure at 12 reps.
1:00 rest
A
Dead Bug
3 sets
16 reps
Our first superset! Move straight onto the bird dogs once these are complete.
A
Bird Dogs
3 sets
16 reps
60 sec rest
Flex your glutes and lower back here with each rep!
1:00 rest
Bicycles
3 sets
30 reps
45 sec rest
You're almost there, big push, keep that rhythm.
1:00 rest
Inchworms
2 sets
10 reps
45 sec rest
Just to add some extra flex!
1:00 rest
Hollow Body Rock Hold
3 sets
30 secs
30 sec rest
Hold it strong!
1:00 rest
Plank
3 sets
30 secs
30 sec rest
Flipping things up! 30 on and 30 off to finish the day!
Brute Core Power
39 min
 · 
8 exercises
A workout entirely focused on core development and power! We're not just going to train your abs, we're going to solidify all muscles that build up your core complex. Complete every rep.
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Bear Crawls
3 sets
16 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Do this back and forth and try to keep your body nice and close to the ground!
Primary muscle group(s):
Abs, Shoulders
Secondary:
Calves, Forearms, Hamstrings, Quadriceps
  1. Come to the ground, placing your knees below your hips and your hands below your shoulders. Elevate your hips up, extending your legs and arms. Keep the head in a neutral position.
  2. Move the right hand forward as you simultaneously move the left foot forward. Afterwards, move the left hand and right foot forward.
  3. Continue in this back and forth pattern, always moving the opposite hand and foot. Remember to brace the core throughout the movement.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Obliques, Shoulders
  • Lay face down on the ground with extended legs.
  • Point your toes while you place your hands beneath your shoulders.
  • Push yourself up into the plank position.
  • Maintaining a tight core and flat back, bring your left knee to your right elbow.
  • Pause and slowly return each to the starting point.
  • Repeat with the other side and keep alternating.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Lower Back
  1. Get into a push­up position with hands under shoulders and body straight from head to toes.
  2. Engage your core and bend your elbows, keeping them in towards the body.
  3. Lower your body towards the floor.
  4. Straighten your arms and quickly jump the feet forward to outside of the hands.
  5. Jump back to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
  2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
  3. Slowly lower the leg to the starting position and repeat with the other leg.
Rest
0:00
next up
Resistance/Weighted Crunches
Next
Resistance/Weighted Crunches
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Experiment with your resistance here and do your best to find the amount that creates near failure at 12 reps.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.
  3. Keep your elbows locked.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.

Make sure the weight is held very securely!

Primary muscle group(s):
Abs
Secondary:
Forearms
  1. Kneel in front of a cable station with a rope attachment connected to the top pulley.
  2. Grip the rope attachment and place your wrists against your forehead.
  3. Flex your hips slightly to take the weight and to hyperextend your lower back.
  4. Keeping your hips stationary, bend at the waist so that your elbows travel down towards the middle of  your thighs. Hold for a count of one.
  5.  Return to the start position in a controlled movement and repeat.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Rest
0:00
next up
Superset A - Dead Bug, Bird Dogs
Next
Dead Bug
A
3 sets
16 reps
Superset A • Set 1 of 3
Rest before next set
Get ready
321GO
Our first superset! Move straight onto the bird dogs once these are complete.
Primary muscle group(s):
Abs
  1. Lie on your back. Extend hands straight above towards the ceiling. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Exhale and bring hips off the floor.
  2. Begin by extending one leg forward. The foot should be hovering just above the ground.
  3. Pause then return the leg to it’s starting position while extending the opposing leg. Keep alternating legs while maintaining a tight core.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. 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.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. 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.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. 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.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. 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.

Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie flat on an exercise mat, extending your arms straight back behind your head.
  2. Fully extend your legs also. This is the start position.
  3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  5. Your arms should be fully extended, parallel to your legs.
  6. Your upper body should be raised off the floor.
  7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  8. Repeat.
Bird Dogs
A
3 sets
16 reps
60 sec rest
Superset A • Set 1 of 3
Rest before next set
Get ready
321GO
Flex your glutes and lower back here with each rep!
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
  1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
  2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
  3. 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.
  4. 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
    1. 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.
    2. Simultaneously lift your right arm and left leg off the floor.
    3. When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
    4. Repeat the same movement with your left arm and right leg.

 

 

 

Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Rest
0:00
next up
Bicycles
Next
Bicycles
3 sets
30 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
You're almost there, big push, keep that rhythm.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. 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.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. 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.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. 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.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. 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.

Primary muscle group(s):
Abs
  1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
  2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
  3. Pause and return to the starting position.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
Rest
0:00
next up
Inchworms
Next
Inchworms
2 sets
10 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Just to add some extra flex!
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Lower Back
Secondary:
Biceps, Calves, Chest, Forearms, Shoulders
  1. Stand tall with your legs extended straight.
  2. Bend over from the hips and touch the floor with your palms flat on the floor.
  3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
  4. Take small steps and walk your feet to your hands.
  5. Continue for the desired amount of repetitions and then straighten up to the starting position.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Rest
0:00
next up
Hollow Body Rock Hold
Next
Hollow Body Rock Hold
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hold it strong!
Primary muscle group(s):
Abs
  1. Lie down on a padded surface. Have your arms extended above your head with your feet straight out in front of you. Point the toes down and forward.
  2. Begin the movement by contracting the core. Simultaneously, move the hands and feet up. Keep the legs and arms straight.
  3. With your gaze straight ahead, bring your chest and legs off of the ground, focusing all of the tension in your core. Hold this position for as long as you can. Afterward, slowly return to the starting position.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Rest
0:00
next up
Plank
Next
Plank
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Flipping things up! 30 on and 30 off to finish the day!
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  1. Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.
  2. Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.
  3. Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.
Workout done!
Exercises done
of 8
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