we’ve got an intense and effective full-body workout focusing on your core, strength, and cardio. We’re going to target your abs, obliques, and overall endurance with this dynamic circuit that you’ll repeat twice! Grab your mat, a bottle of water, and let’s get started!
[WORKOUT CIRCUIT]
Each exercise is performed for 30 seconds, followed by a 20 second rest after every 6 routines. Remember to focus on your form and listen to your body!
1. Knee Drive & Twist
“Stand with feet hip-width apart. Drive your right knee up and twist your torso to the right, engaging your obliques. Alternate sides. This move enhances core strength and boosts cardiovascular endurance.”
2. Side Bend & Crunch (Left)
“Stand tall with your hands behind your head. Bend to the left, bringing your left knee to your elbow. This exercise targets the obliques and strengthens your side core muscles. Keep your chest open and avoid slouching.”
3. Side Bend & Crunch (Right)
“Same movement as before but switch to the right side. Feel that burn on the right obliques, and keep your movements controlled.”
4. Standing Twist
“Feet shoulder-width apart, hands at chest level. Twist your torso side to side, keeping your hips stable. Great for the core and rotational strength.”
5. Overhead & Touch Toe (Left)
“Raise both arms overhead. Bring your left leg up while reaching with your right hand to touch your toes. This enhances flexibility and strengthens the core.”
6. Overhead & Touch Toe (Right)
“Switch to the right leg now. Engage your core and maintain balance.”
7. Crab Toe TouchSit on the floor with your hands behind you. Lift your hips and touch your left hand to your right foot, then alternate. A full-body move that hits the core, triceps, and coordination.”
8. Pop Squat
“Jump into a squat position, touch the floor, and jump back up. This boosts your heart rate and strengthens your legs and glutes.”
9. High Knee Run
“Run in place, lifting your knees as high as possible. Keep a strong core to stabilize your body. This move is perfect for building stamina.”
10. Plank Jack & Tap Shoulder
“In a high plank position, jump your feet out and in (like a jumping jack) while alternating shoulder taps. This strengthens your core, shoulders, and improves stability.
11. Reverse Lunge & Toe Touch
“Step back into a reverse lunge and reach down to touch your toe. Alternate sides. This move works your legs, balance, and core flexibility.”
12. Shuffle & Jumping Jacks
“Side shuffle for a few steps, then perform a jumping jack. This keeps your heart rate up and enhances agility.”
13. Plank & Reach
“Hold a plank and extend one arm forward at a time. Focus on keeping your hips stable and your core tight.”
14. Plank Twist
“From a plank position, twist your hips side to side. Great for engaging the obliques and lower abs.”
15. Suitcase Crunch
“Lie on your back with knees bent and hands behind your head. Bring your knees and chest together, crunching the core. This is excellent for your upper and lower abs.”
16. Hip Lift & Kickout
“Lift your hips off the floor, then extend your legs out in front of you. This combination targets the lower abs and hip flexors.”
17. Flamingo Crunch (Left)
“Stand on your left leg, bring your right knee up and crunch towards it. This challenges your balance while engaging the core and obliques.”
18. Flamingo Crunch (Right)
“Switch to the right leg and repeat. Stay controlled and balanced.”
19. Double Bicycle Crunch
“Lie on your back, hands behind your head. Perform a bicycle crunch but with a double twist on each side. This intensifies the ab engagement.”
20. Oblique Crunch (Left)
“Lie on your left side, knees slightly bent. Crunch upwards, focusing on your left obliques.”
21. Side Plank Crunch (Left)
“Hold a side plank and bring your top knee towards your top elbow. This targets the obliques and improves stability.”
22. Elbow Plank
“Simply hold this plank, focusing on keeping your core tight and your back flat.”
23. Oblique Crunch (Right)
“Switch to the right side and repeat. Keep your movements controlled for maximum effect.”
24. Side Plank Crunch (Right)
“Complete the side plank crunches on the right side. Keep breathing and focus on your oblique muscles.”
[REPEAT THE CIRCUIT]
“Great job! Now, catch your breath, grab a sip of water, and get ready to repeat the entire circuit once more! Push through—this second round will maximize your burn and results!”
[COOL DOWN & STRETCH] (3-5 minutes)
To cool down, let’s move through some gentle stretches:
- Standing Side Stretch: Lengthen the obliques.
- Cat-Cow Pose: Release the spine and stretch the core.
- Seated Forward Fold: Stretch the hamstrings and lower back.
- Twisted Torso Stretch: Loosen up your sides and core.
Breathe deeply and let your heart rate come down.