I created an ABS Core Cardio Workout for you to get your heart pumping. Planks, Ski Jumpers and Burpees oh my! You can modify by starting easy and progressing as you get stronger. There are lots of free workouts here. Planks are a great way to strengthen your core without crunching. If you have been sitting all day get up and get moving. Get a mat, start your music and start the timer.
ABS Core Cardio Workout 5 Exercises
How to do the ABS Core Cardio
- Make sure you warm up properly first for 5-10 minutes
- Consult your physician before you start a fitness program
- Preform each rep with good form, technique, full range of motion and work within your limits
- Do exercise 1, 2, 3, 4 & 5 then repeat from the top *time for each is noted below
- Perform 4 rounds total
- Type of workout Steady: Steady continuous flow, rest when you need to
Trainer Trina’s Tips
- Always warm up first, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
- Listen to your body, complete full range of motion
- Never work through pain, progression is the goal
- Don’t sacrifice form for speed
- Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
- Schedule your workouts as an appointment in your calendar
- Rest days are important and stretching is a must
- Consult your physician before you begin
ABS Core Cardio Move #1 Front to Side Plank aka T Plank
- 60 sec of modified knee plank or Front Plank into a T plank alternating sides
- Start the movement from the plank position on your forearms *on your knees or toes depending on your strength level
- Back straight, shoulders in line with the elbows and tuck the chin
- Rotate the torso by turning to your right side, split stance with the feet to support your weight and open the right arm stacked on top of you
- Bottom foot is flat against the ground, squeeze the glutes to engage and hold the movement
- Alternate right to left for the total recommended number of reps
- Trina’s Tip: Keep your shoulders healthy by stacking your shoulder, elbow and wrist in one straight line. Back straight, abs tight and chin tucked for a straight body line
- Regression: start the plank position from your knees
- Progression: start the plank position from your toes
- Option to do 30 sec on one side and then switch or alternate from left side plank, to front side plank, pause and then to right side plank
1a) Modified Knee Plank
1b) Modified Knee Plank into half T plank
1c) Full toe Plank
1d) Full Half T Plank
ABS Core Cardio Move #2 Side Plank
- 30 sec left side plank, 30 sec right side plank
- Start on your knees and progress as you get stronger
- Start the movement from side lying plank position on your forearm *on your knees or toes depending on your strength level
- Back straight, shoulder in line with the elbow and tuck the chin
- Press your hips up towards the ceiling and hold
- Knees are bent for a modified side plank
- Legs are stacked and bottom foot is flat against the ground for full side plank
- Squeeze the glutes to engage and hold the movement
- Trina’s Tip: Keep your shoulders healthy by stacking your shoulder, elbow and wrist in one straight line. Back straight, abs tight and chin tucked for a straight body line
- Regression: Start the plank position from your knees
- Progression: Start the plank position from your toes
2a) Modified Side Plank
2b) Full Plank 
ABS Core Cardio Move #3 Lateral Ski Jumpers
- 60 sec of Ski Jumpers side to side
- Lean forward at the hips, keep the ABS tight to support the back
- Long spine, leap from side to side left to right keep one foot on the ground at all times
- Use the arms to propel you and pretend like you are skiing
- Keep a steady pace to increase the heart rate
- Progression: High impact jump right to left and repeat
ABS Core Cardio Move #4 Calf Raise
- 30 sec of Weighted Calf Raises
- Start the movement in a standing position
- Drive up strong on your tippy toes
- Pause for a count at the top
- Lower to the starting position
- Remember to breath
- There should be a straight line from the top of your head to your tailbone
- Trina’s Tip: Add more weight as you get stronger, stand tall and squeeze the calves and glutes at the top of the movement
- Regression: Do it on the floor
- Progression: Do this on a stair or step for intensity, add weights as you get stronger
ABS Core Cardio Move #5 Burpees or Squats
- 30 sec of Burpees or Body Weight Squats
- Choose your level, these are very hard
- Start with Squats and progress from there
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