10 MIN TOTAL KILLER CORE (Slow and Controlled)

TopShop · May 26, 2024

10 MIN TOTAL KILLER CORE (Slow and Controlled)

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Video Transcript

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[Music] [Music] Hello everybody welcome back today I’m going to lead you through a quick 10minute Total Core workout without any equipment all you need today is something soft beneath you make sure you can see your screen so you can follow along with me and without further Ado let’s get to it all right so today’s workout is a no repeat workout so we’re going to be doing a new exercise every single minute our exercises today are 45 seconds on with a 15sec rest we’re going to start off with some tabletop crunches so legs in a tabletop position you’re going to reach fingertips underneath the knees and come back down so you’re pressing your low back to the floor every time you sit up get those shoulder blades up off the [Music] [Music] floor good taking a quick 15 second rest you’re going to stay down on your back and we’re going to hold a crunch position with Palms facing the ceiling making sure we have a nice space between our chin and our chest and our legs are going to switch in NL position so trying to keep the shoulder blades up off the floor if your legs are not straight that’s totally okay just make sure those heels aren’t touching the floor if you need to modify you can drop the head and have the hands on the floor doing the same thing with your legs making sure that your lower back is pressed into the floor good we’re going to pop it up to our elbows so sitting on our forearms our chest is open and we’re staying lifted in our chest not sinking down here legs are going to stay straight here or as straight as possible and from here you’re going to tap the toes to the floor and bring them back up so we’re holding our quads are not moving the upper half of our legs are staying still and our upper half of our legs are far enough away away from our body that we’re feeling it in the low ABS throughout the entirety of the movement so make sure that you’re not arching your back here you’re keeping your tailbone tucked under bum tucked [Music] under nice work we’re going to flip it over into a high plank so on our hands we’re going to extend one leg bring it into opposite elbow so here opposite elbow back out to the same elbow and back to Center other leg lifting it up opposite elbow back to Center same elbow take take everything nice and slow keep the body in a nice straight [Music] line [Music] nice job flipping it back over on our backs legs are up straight arms are above head you’re going to Crunch reaching for the toes then from here hold this crunch position drop the legs keep the back press to the floor lift them back up and lower [Music] good staying down here on our backs next up we’re going to do some single leg crunches arms above head legs are extended you’re going to come up bending the knee reaching for the ankle or reaching for the toes nice straight back and control all the way down other [Music] leg so exhale as you crunch up think about bringing your belly button to your spine [Music] nice job we’re going to flip it over into a barar crawl position so tabletop shoulders stacked above wrist hips stacked above knees you’re going to tuck the toes under and you’re going to hover the knees keeping a straight back you’re going to tap the knees to the ground without putting any weight on them lift it up then you’re going to tap opposite toe down and up tap the toe if tapping the toe is too hard you can just lift the hand and tap opposite knee make sure you’re coming back into this bare crawl position with a nice flat back nice job we’re going to come back down on our backs and we’re going to do a bicycle crunch but we’re going to extend our leg so you’re going to bring knee to opposite elbow then hold this position extend the leg bring it in and switch extend when you extend make sure you’re not letting your back go here you want to keep this back pressed to the floor if that means you need to hold your leg higher so you can keep this back on the floor to extend then do so [Music] nice job we’re going to sit it up and next up we’re going to do some AB twists or Russian Twists you can do these with your feet on the ground or lifted and instead of keeping our hands close to our body body we’re going to extend them so we’re going to make a nice big rainbow with the arms I find that I engage my core a lot more having my arms extended and away from the body [Music] nice job last exercise coming into a low plank so on our forearms we’re going to bring the same knee to same elbow to the side so nice and flat here here lifting one leg bringing it to the elbow and back to Center nice and slow don’t let that bum poke up as you bring the knee in or as you extend the leg back don’t forget to [Music] breathe and that is it guys great job I hope you enjoyed this quick intense 10minute total C workout if you did make sure to give this video a thumbs up let me know how you enjoyed it in the comments if you’re new here make sure you hit the Subscribe button turn on your post notifications so you don’t miss another video from me and I will see you guys next time bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the descript description and I will see you guys inside the [Music] app

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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Yoga Sets

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Activewear

Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
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10 MIN TOTAL KILLER CORE (Slow and Controlled)