I totally have a confession to make…I overslept yesterday morning and didn’t make it to my regular boot camp class! To be honest, I don’t know the last time I overslept for anything, but all was good. At least it was just a workout class I wanted to go to and not a super important meeting or something ;)
Instead of completing the regularly scheduled boot camp class, I went for a run with Bernie then completed this 20 minute bodyweight ab workout. It was the perfect way get activity into my day, spend a bit of time outside (it’s so nice out here!), and strengthen my core. Looks like I didn’t need boot camp after all!
The time goes by pretty quick on this workout because you are constantly moving to the next exercise, but it’s definitely a challenge!
For this workout, complete each exercise for one minute and then move directly onto the next exercise, no resting! (unless you really need it). If you are using an interval timer, you need 10 sets of 1 minute work with 0 rest in between. After the first 10 sets, you can either be done for the day or you can complete everything a second time for the full 20 minute workout.
*As with any fitness class/program/workout, please modify as needed and check with your doctor if necessary!
Up Down Push Up: Begin in plank position with hands under your shoulders and either on your knees or toes. Lower down onto your elbows making sure to brace your abs so that your hips do not wiggle while you do this. Once you are on your elbows, push back up onto your hands. Continue to repeat this alternating which arm you start to lower to your elbows with.
Dead Bug: Lie on your back with your knees directly over your hips and your belly button pulled toward your spine. Extend and lower one leg to the floor with control. Try not to let your back completely lift off the mat. If you find that your back is lifting off the mat or that the move is extremely difficult, keep your knee bent and gently tap your toe to the ground. Alternate sides with each repetition.
Flutter Kick: Lie on your back with your legs extended. For a more challenging option, lift your head and neck slightly off the mat, for a less challenging option lay your head on the mat. Flutter your legs like you are kicking and swimming in a pool, while maintaining a strong core by keeping the belly button in towards the spine.
Rolling Side Plank: Begin in side plank with your hand under your shoulder, hips, shoulders, and knees stacked. I like to imagine that my body is between two pieces of glass. Reach the top arm through the space between the mat and your body in a twisting motion. Return to starting position and continue to repeat. *If you are completing 2 rounds of work, make sure to do the second side the second time through. If you are doing one round of work, switch at the 30 second mark.
Side Plank Hip Lifts: Begin in side plank, just like the exercise above. Gently and in a controlled manner, lift your hips toward the ceiling then lower back to start. Repeat for the duration of time. *If you are completing 2 rounds of work, make sure to do the second side the second time through. If you are doing one round of work, switch at the 30 second mark.
Plank to Side Tuck: Begin in plank position. Jump your feet in towards your right hands, then jump back to plank position. A lower intensity option is to step towards your hand and back into plank.
Downdog Knee-Up: Start in downward facing dog with your hands at the front of your mat and hips lifted toward the ceiling. Shift your bodyweight forward as you lift your right foot off of the mat and bring your knee towards your right elbow. Lower your hips down so that your body is in a plank-like position.
Boat: Sit on your bottom with your upper body at 45° and lift your feet off of the mat. For a more intense option, fully extend your legs. For a less intense option, keep your knees bent (as pictured).
Scissors: Lie on your back with your legs extended. For a more challenging option, lift your head and neck slightly off the mat, for a less challenging option lay your head on the mat. Lift both legs slightly above the ground. Lift one leg up towards the ceiling, and as you lower the leg back to the starting position lift the other leg towards the ceiling. Keep your abs tight by pulling your belly button towards your spine. Option: you can bend your knees slightly for a less intense option.
This workout was shot at The Hive on 16th in their natural light photo studio. If you are in the Denver area and in need of a work space or place to take photos, this is a great option! I loved the clean environment, friendly atmosphere, and the downtown location. Let me know if you have questions!