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Core Workout #1

After several emails from customers who wish to trim down their mid-section and tighten their core, I put together a simple routine that is sure to get your heart rate up and your waistline down!

When you are finished with this workout, Check out PART 2 of my Core workout routines.

Helpful items for this workout

Workout Info:

Warm-up: jumping jacks, arm circles, jump rope. (Warm-up not included in this video. Do your own or use this exercise as your warm-up)

5 Rep Sets:

Squats:

  • 5 body-weight squats (squat as low as possible) (works on glutes and core)
  • 5 Squats with right leg kick (you can kick straight leg or bent knee (Advance knees-lunge-kick)
  • 5 Squats with left leg kick (you can kick straight leg or bent knee (Advance knees-lunge-kick)

Squat with Leg Raise
Squat with Leg Raise

Squat Kick - Advanced includes Knee-Up, Back Lunge
Squat Kick – Advanced includes Knee-Up, Back Lunge

Kick Backs

  • 5 Kick-Backs From squat position, place both hands on the floor and jump your feet back into the plank position. jump back into squat keeping hands on the floor. (works on core, shoulders, back)

Jump Kick Backs
Jump Kick Backs

Wall Push-ups

  • 5 Wall Push ups Place both hands on wall while standing a comfortable distance away. The more advanced you are, the further from the wall you should stand. Keep back straight. (works on lower back, sides and chest)

Wall Push Up into Wall Balance Back Kick
Wall Push Up into Wall Balance Back Kick

Wall balance knee-up, back kicks.

  • 5 Knee-up, Kick backs Place one, or both hands on the wall (more advanced place one hand on side or straight up in the air) Raise your right knee to your chest, or as high as you are able and then kick back with butt and ankle flexed. (Works on your core and glutes) (5 reps. More if you can)
  • Repeat using left leg. (5 Reps)
  • Repeat wall push-ups and kicks.

Wall Balanced Back Kick Advanced
Wall Balanced Back Kick Advanced

*Repeat Full Exercise.


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3 Responses to “Core Workout #1”

  1. [...] Core Workout #2 test Rate This Video (No Ratings Yet)  Loading … Tags For This Video abs Core full body workout Glutes Ice Skaters kicks love handles lower abs mountain climbers obliques squats Related Videos Core Workout #1 [...]

  2. [...] you missed PART 1 and PART 2 of my Core Workout routines, be sure to check it [...]

  3. Outstanding blog post, plenty of quality facts. I am about to show my buddies and ask them what they think.

  4. Kenyotta says:

    I really like the work out. They were very simple but had me sweating once i had the routine down and added more reps I could feel my heart pumping…I really enjoyed the workout and cant wait to check out the other videos.

    • admin says:

      Awesome, thanks Kenyotta. I just finished my Core Workout #5 so it should be posted soon. These workouts get more intense as you go so get ready to sweat!

  5. [...] If you want to check out the original Core Workout #1, Click HERE. [...]

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Disclaimer: Opinions expressed on this website may not be in agreement with those of GarageBodyTV.com or Rob Vander Ark. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the fitness and exercise programs expressed here. Consult with your physician before starting any exercise program.