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Core Focused Total Body

Updated: Sep 3, 2021

Join Nick as he guides you through a total body workout that will target your abdominals.

Time required: 15-20 minutes

Method: Complete 3-5 rounds of 10 repetitions for each exercise

Equipment needed:

  1. Your beautiful body

  2. A workout or yoga mat for cushion

Remember to breathe as you work through these various body movements. Stretch, hydrate, and eat a carb and protein loaded snack post-workout! Your body will thank you.


Squat Rotations

Stand with your feet slightly wider than hip-distance apart and slightly turned out. Place your hands behind your head and lift up tall through your chest. As you squat, be sure to sit weight back into your heels to protect your knees. As you rise, bring your elbow towards your opposite knee by rotating your upper body to target your cross abdominal region.


- Inhale as you squat down and lower

- Exhale as you stand and twist

Looking for a challenge? Pop on some ankle weights if you have them!

** Demonstration Video Below **


Side-Kneeling Oblique Knee Pull

Make your way down to your hands and knees, then rotate open to one side to stack your hips and shoulders on top of each other. Reach your top arm and leg in opposite directions, then pull them together for a "crunching" sensation through your obliques (side abdominals).


- Inhale as you reach in each direction

- Exhale as you pull elbow to knee

Looking for a challenge? Complete this exercise in your full side plank position or hold a light weight in your moving hand.

** Demonstration Video Below **


Upper Abdominal Cross-Overs

Make your way down onto your mat, laying on your back with bent knees. Place your hands behind your head, elbows wide, and lift your shoulders off of the ground, holing it there as you reach right hand for left knee, left hand for right knee, then bring right hand back behind your head, and left hand back behind your head. It's kind of like doing the Macarena!


- Inhale as you reach for your knees

- Exhale as you bring your hands back behind your head

** Demonstration Video Below **



Spider Tricep Push Ups

Start in a high plank position and then bend your elbows backwards so they graze your side body. As you do this, lift and bend one leg forward to pull your knee towards your elbow.


- Inhale as you bend your elbows and pull your knee forward

- Exhale as you press up and step your foot back to a high plank position

Need a downgrade option? Perform this exercise on your knees.

** Demonstration Video Below **


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