A short, beach-based, 5-minute core-focused workout led by Autumn Calabrese that presents seven exercises intended to build a bikini-ready midsection. The instructor demonstrates and cues form for each move (soldier crawls, plank with pike, plank lateral crawls, crabs, crossover with half-Spiderman, bear crawls, and high knees in the water), gives rep targets on several moves (most sets of 10; high knees at least 20), and closes with a brief mention of a simple eating plan tied to the 21 Day Fix program.
Questions this video answers
Seven
10
10 total (counting travel in each direction)
10
At least 20
Chapters
Hey, everyone. Thanks for tuning in. Autumn. Here we are at the beach having some fun. Today we are getting a fat, burning bikini core workout. We're gonna nail that six pack. I've got seven of my favorite moves. You're gonna get down and dirty in the sand. We're gonna have some fun. So let's get started. Move number one, Soldier crawls. These are brutal. Here's what it looks like. Get yourself some dry sand because that's what's gonna make it challenging. You're gonna come all the way down on your tummy. Prepare to get dirty. Coming at you. So what you want to do is literally drag your body through the sand using your elbows. You will have sand in so many different places you never thought possible. Here we go. Abs in. And you're just gonna pull dead weight, scooping with the arms, keeping the tummy off the ground, squeezing it in.
Use those elbows, drag yourself. Keep your stomach off the ground. Your arms are getting exfoliated. All right, there it is. Turn around. We gotta go back. Flip it.
Snag it up. Flip it, Rub it down. What song is that? It's a song. Come on. I know you know.
Come on, let's do two more. And.
Okay, we're going into a plank with a pike. So what I want you to do, put your hands on the ground, you're gonna drag your toes in, and then you'll step your feet back so it looks like this. You start in plank, abs in tight, drag them in into pike, walk them back, drag them in. Doing ten.
Two more. Last one.
We're gonna keep that plank position. We're going into plank lateral crawls. So I want you up on the hands, up on the toes here. We're gonna sidestep it over for two and then sidestep it back for two. We're doing 10 total. I need you go in each direction to count it as one. Keep those abs in tight, keep your booty down.
Keep that belly button in.
Everything should be burning.
Almost there.
Two more.
Last time.
There it is. Move number four, crabs. So you flip it over on your booty. You're going to lift your hips up as high as you can. Keep your belly button in. And you're just gonna walk.
Walk forward for a few feet.
And then you're gonna walk back.
Let's go forward one more time. Three, two, one. Back four. Three, two, and. Okay, move number five. It's a crossover with a half Spiderman. So you're gonna flip it back over into that plank like we were doing earlier. And we're gonna add a knee pull in with it. So we're gonna do 10 of these. It looks like this. You're gonna cross over and pull it in. Cross over. That's two. Cross over. We get a little sand windstorm, you know.
4. Squeeze those obliques when you pull the knee in.
Last2.
And rest. We have two more moves, bear crawls. So this time similar to the crab, but instead of being on your butt, you're gonna be facing forward. So we go here. Toes are on the ground, knees are off of the ground. You're gonna walk forward, 2, 3, 4. Back it up. 2, 3, 4. Forward.
And back.
Let's go one more time just because we can.
And back, two, three, four. Last move. We're gonna have some fun. High knees in the water. Let's get we.
There it is, you guys. I did 20 of those. You can do 20, 30, however many you want, but at least 20. That's it. Those are my seven moves to get you guys into that bikini. And summer ready. Thank you for joining me. Be sure to subscribe. I'll see you guys next time. Bye.
It's 30 minute workouts. They're simple exercises. We've got upper body and legs and cardio. Cardio with weights and pilates and yoga.
Autumn's simple eating plan is easy to follow and easy to stick to. If it fits in the container, you can eat it. Achieving your fitness and weight loss goals has never been simpler than with the 21 day fix.
Let's do this. Three weeks, you guys. That's what we have to get to our goals.
