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Today’s beginner core workout comes with a sneaky cardio punch as well.
Katie Thompson
Because here’s the thing exercising your abs: Just about every exercise could technically be acore exercise.
Even if you’re deadlifting or squatting with weightsyou better have proper core engagement to help you lift correctly.
As you move through today’s beginner core workout, take a stab at keep that activation in mind.
The beginner core workout below is for Day 14.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
After your last move, rest for 60 seconds.
That’s 1 circuit.
Do the entire circuit 3-5 times.
After your last circuit, try the Ladder Challenge.
you might use one or two dumbbells during this workout (optional).
Ladder ChallengeDo the exercises below for the indicated number of reps as quickly as possible.
(This position should be similar to a malasana squat pose, if you practice yoga.)
Lift both hands fully off the floor so all of your weight is in your feet.
Goblet Squat
Stand tall with your feet hip-width apart and core engaged.
Hold one heavy weight at chest height, close to your body, with both hands.
(If youre using two dumbbells, hold one in each hand with elbows bent at shoulder-height.)
Return to your starting position by squeezing your glutes as you stand.
Place your hands behind your head, elbows bent and pointing out to the sides.
Use your abs to curl your shoulders off the floor.
This is your starting position.
Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
Then, twist to bring your left elbow to your right knee, while simultaneously straightening your left leg.
Skater
Stand with your feet hip-width apart.
Lift your right leg and jump to the right.
Let your left leg straighten and follow.
Continue to skate from side to side.
Tuck your tailbone and engage your core, butt, and quads.
Again, focus on maintaining core engagement and not piking your hips.
Continue to rock forward and back.
After your last circuit, try the Ladder Challenge.
Ladder ChallengeDo the exercises below for the indicated number of reps as quickly as possible.
Tuck your tailbone and engage your core, butt, and quads.
Pin This Workout!
All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
; APL Men’s TechnLoom Breeze, $200,athleticpropulsionlabs.com.
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