ABS Core & Cardio Workout 5 Exercises

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