3 Minute Intense CORE Workout | Autumn Fitness
19 Nov 2013 · 3 min
2:41
Autumn Calabrese leads a three-minute core workout with exercises like Spiderman, knee drivers, dolphins, single leg teasers, and single leg stretches.
Autumn Calabrese leads a three-minute core workout with exercises like Spiderman, knee drivers, dolphins, single leg teasers, and single leg stretches.
Hey, welcome to Autumn Fitness. Thanks for joining me today. We are working your core. That's right. We're gonna get a fit core. I've got five moves for you, 10 reps each. Let's get started. We're gonna start with a Spiderman. So what I want you to do, come into a plank position. On your forearms, on your toes, abs in tight, flat back. Turn the knee out, pull it to the elbow. Squeeze those obliques side to side.
Exhale as you pull in. Four more. Four, three, two, and rest. Good. Now we're gonna take a seat. We're gonna go into knee drivers. So heels are on the ground, arms are above your head. You're actually gonna round your spine into a C position from here. Lift and drive down. Drive down, squeeze. Make it come from your core.
Show me those level changes. Backing up. 4, 3, 2, and rest. Good, moving on. We're going into dolphins, so back into that forearm position. Come up into the plank. Now walk your feet in just a little. You're gonna press the hips back, drive the tailbone up to the ceiling and come out over your forearms. Drive back.
Squeezing the stomach the whole time.
Just like that. Back. We got five more. Keep going. Four. You want a six pack, we gotta work for it. Three.
Two. Last one. Right here.
And rest. Come on down on your back. We're gonna go into a single leg teaser. So on your back, arms above your head. Exhale as you come up. Extending one leg. Lift. And roll it down.
Lift, roll it down. Belly button in tight to the spine.
Keep those shoulders away from your ears.
Good. We have four more right here.
Three.
Two, last one.
And very nice last move. Single leg stretch. So one leg out straight, one leg up. Lift up. Grab behind that calf muscle. You're gonna do a double pulse in, double pulse in. Feel that stretch behind your leg.
Long lengthening, still drawing that belly button in. Come on, we're almost there. Last two, one more. Nicely done. Stretch it out.
Thanks for joining me, guys. Be sure to subscribe. You'll get the latest updates. If you have any comments, leave them below. I'll check them and respond. Thank you for joining me.
