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Core Workout Finisher

15 min
 · 
7 exercises
Finish up any workout with this Core Finisher. Even if the workout wasn't great, this will pull it right up there!
Jumping Jacks
1 sets
20 reps
Begin to loosen up that entire body.
0:30 rest
Cross Body Mountain Climbers
1 sets
40 reps
Make these fast, 20 reps per leg per set!
0:30 rest
Medicine Ball V-Ups
5 sets
30 sec rest
Use something heavy! Set 1 - 20 reps. Set 2 - 18 reps. Set 3 - 16 reps. Set 4 - 14 reps. Set 5 - 12 reps.
0:30 rest
Alternate Heel Touchers
5 sets
20 sec rest
(Reps= per side!) Set 1 - 20 reps. Set 2 - 18 reps. Set 3 - 16 reps. Set 4 - 14 reps. Set 5 - 12 reps.
0:30 rest
Flutter Kicks
2 sets
45 sec rest
2 sets of this to absolute failure on each set.
0:30 rest
Plank
2 sets
60 secs
30 sec rest
The final burn!
0:30 rest
Corpse
And..... relaxxxxxxxxxxxxxxxxxxxx!
Core Workout Finisher
15 min
 · 
7 exercises
Finish up any workout with this Core Finisher. Even if the workout wasn't great, this will pull it right up there!
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Jumping Jacks
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Begin to loosen up that entire body.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Rest
0:00
next up
Cross Body Mountain Climbers
Next
Cross Body Mountain Climbers
1 sets
40 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Make these fast, 20 reps per leg per set!
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
  2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
  3. Contract the core and return the leg to the starting position.
  4. Alternate between legs.
Rest
0:00
next up
Medicine Ball V-Ups
Next
Medicine Ball V-Ups
5 sets
30 sec rest
Set 1 of 5
Rest before next set
Get ready
321GO
Use something heavy! Set 1 - 20 reps. Set 2 - 18 reps. Set 3 - 16 reps. Set 4 - 14 reps. Set 5 - 12 reps.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
  2. Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
  3. Lower down to starting position with arms and ball behind your head.
Rest
0:00
next up
Alternate Heel Touchers
Next
Alternate Heel Touchers
5 sets
20 sec rest
Set 1 of 5
Rest before next set
Get ready
321GO
(Reps= per side!) Set 1 - 20 reps. Set 2 - 18 reps. Set 3 - 16 reps. Set 4 - 14 reps. Set 5 - 12 reps.
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.
Rest
0:00
next up
Flutter Kicks
Next
Flutter Kicks
2 sets
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
2 sets of this to absolute failure on each set.
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
Plank
Next
Plank
2 sets
60 secs
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
The final burn!
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
Corpse
Next
Corpse
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
And..... relaxxxxxxxxxxxxxxxxxxxx!
Primary muscle group(s):
Spine
Pronunciation:
shah-VAH-sah-nah
  1. Lie on your back. Bring your feet wide and let them flop open.
  2. Bring your arms several inches away from your torso, palms up.
  3. Make any minor adjustments needed so that you are completely comfortable.
  4. Close your eyes. Find stillness.
  5. Hold the pose and take natural breaths. Focus your attention on your breath.
  6. Come out of the pose slowly and gently.
Workout done!
Exercises done
of 7
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