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Pure Home Core

20 min
 · 
6 exercises
Today, we are going to exhaust those abs. Make sure not to rest until both parts of the supersets are complete. Burn, burn, burn!
A
Plank Rolls
3 sets
30 secs
Keep going for the full 30 seconds!
A
Crunches
3 sets
12 reps
45 sec rest
Get those shoulders up!
1:00 rest
B
Plank Jacks
3 sets
30 secs
Keep going for the full 30 seconds!
B
Lying Leg Raises
3 sets
12 reps
45 sec rest
Don't let those feet touch the ground!
1:00 rest
C
Weighted Glute Bridges
3 sets
12 reps
Use a dumbbell, a phone book, or a small cat!
C
Medicine Ball V-Ups
3 sets
12 reps
45 sec rest
Use the same weight as the previous exercise!
Pure Home Core
20 min
 · 
6 exercises
Today, we are going to exhaust those abs. Make sure not to rest until both parts of the supersets are complete. Burn, burn, burn!
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Plank Rolls
A
3 sets
30 secs
Superset A • Set 1 of 3
Rest before next set
Get ready
321GO
Keep going for the full 30 seconds!
Primary muscle group(s):
Abs
  1. Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
  2. Bring your feet together and simultaneously transfer your weight onto your left arm.
  3. Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
  4. Reverse the motion back to the full plank before transferring to your right side.
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, Shoulders
  1. Start in the plank position with your elbows shoulder-width apart.
  2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
  3. Slowly return to the starting plank position the same way, one arm at a time.
  4. Repeat the movement alternating sides.
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.

Crunches
A
3 sets
12 reps
45 sec rest
Superset A • Set 1 of 3
Rest before next set
Get ready
321GO
Get those shoulders up!
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.
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
  1. Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
  2. Outstretch your arms above your chest so that they run parallel to your legs.
  3. Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
  4. Lower your shoulders back to the floor to complete one rep.
Rest
0:00
next up
Superset B - Plank Jacks, Lying Leg Raises
Next
Plank Jacks
B
3 sets
30 secs
Superset B • Set 1 of 3
Rest before next set
Get ready
321GO
Keep going for the full 30 seconds!
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.
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.

Lying Leg Raises
B
3 sets
12 reps
45 sec rest
Superset B • Set 1 of 3
Rest before next set
Get ready
321GO
Don't let those feet touch the ground!
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
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.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie flat with hands under your buttocks.
  2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
  3. Hold and then slowly return to starting position.
Rest
0:00
next up
Superset C - Weighted Glute Bridges, Medicine Ball V-Ups
Next
Weighted Glute Bridges
C
3 sets
12 reps
Superset C • Set 1 of 3
Rest before next set
Get ready
321GO
Use a dumbbell, a phone book, or a small cat!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
  1. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
  2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
  3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
  4. Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
  1. Position your upper back on a padded bench so that your body runs perpendicular to the bench. 
  2. Align your feet so they are about shoulder width apart, with the soles flat on the box with your back and hips elevated from the floor.
  3. Slowly lower your body into the gap between the bench and the box allowing your toes to point upward as you do so.
  4. Lift your body upwards using the muscles in your lower back and glutes all the way to the top of the extension.
  5. Tense you glutes holding the top position before lowering your body back down for the next rep.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Medicine Ball V-Ups
C
3 sets
12 reps
45 sec rest
Superset C • Set 1 of 3
Rest before next set
Get ready
321GO
Use the same weight as the previous exercise!
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.
Primary muscle group(s):
Abs
  1. Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
  2. Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
  3. Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
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
  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.
Workout done!
Exercises done
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  • Mon, Sep 27
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