Lindsey Baumgren and Tim lead a 10-minute core circuit with nine exercises, 40 seconds each, no repeats. The routine mixes anti-rotation moves like windshield-wiper planks with rotational work like bicycle crunches, plus side planks, beast kick-throughs, and scissor kicks, with modifications offered throughout.
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Nine ab exercises, no repeats and no equipment. We're moving non stop to build you a strong, sculpted and functional core in just 10 minutes. This is a preview to my Athlete25 program, and you can get the full program when you click the link in the description below. All right, I'm Lindsey Baumgren of Nourish Movelove and I'm joined on the mat today by my husband, Tim Baumgren. What's up, guys? And we are sharing one of our hardest ab workouts that we do together at home. So you can join us quick. It's dirty. It's nine ab exercises, no equipment, just yourself on the mat. And you're going to do each exercise for 40 seconds of work, followed by a 15 second rest and transition between exercises. Good news, you only do each exercise once, so it's no repeats, it's quick, it's dirty, and it's the perfect add on to any workout. You ready to do this? I am. Let's work it. All right, we're jumping right in. Your first move is going to be starting in a plank. All right, so you're going to start in a high plank position. You can always drop down to your forearms if you have wrist pain. It's a windshield wipe wiper plank. So you're going to take your knee, draw it across the body, center, straight back. You're making a windshield wiper and you're alternating legs. We go in three, two, let's go. So cross body, center, take it back, switch your leg, cross center, take it back. Just like a windshield wiper goes across that windshield. Your knee goes from elbow to elbow, straight back, elbow to elbow, straight back. Nice, strong core. Butts are low. Solid plank from head to toe. Strong, stable, functional core. You're going to see both rotation anti rotation exercises in this workout. We're starting with a plank. This is an anti rotation core exercise designed to build a strong, stable core. Hitting across your body center, straight back. Nice work, team. You're here. Final five, four, three, two. Rest and recover. Take it over to a side plank. This is Tim's for some reason, favorite ab exercise we're building in. It's a side plank. Half angel. Find a side plank. I'll walk you through the advancements as we go. You're up in 3, 2. Hold your side plank. Shoulder is stacked over elbow. Option A, you stay here. Option B, you drop that inside knee to the ground. Option C, you take it to a half angel. Lift and lower. We lift and lower. We're from Minnesota. We make snow angels. In the snow. This is your half angel. I don't know why you love this move, Tim. Well, I think you're getting a little carried away. I'm not sure it's my favorite move, but it is. It is an effective one. And one. I do a lot. It's an ab exercise. He does a lot. Every time I come in the basement, I'm like, dude's doing half angels again. He's got strong outer glutes, strong obliques. Yes, team. Nice work. You're here for 5, 4, 3, 2, and rest and recover on your backside. You're gonna shake it out with some bicycle crunches. Before we do Half Angel's other side. It's a slow, controlled bicycle crunch. Hands behind the head. It's a switch and a switch. Slow, controlled. You're there in three, two. Let's go. Switch and switch. Switch and switch. On this move, you commonly hear elbow to knee. I want you to think shoulder to knee. Shoulder to knee. That's really going to get that upper neck and shoulders off the mat, giving you that nice cross body rotation. We talked about rotation and anti rotation. This is a rotation, rotation core exercise. Hitting a rotational core exercise. Functional core training includes both anti rotation and rotation. You're here for 10 seconds. Nice work. Half angels. Other side in 3, 2, and 1. Nice work. Half Angel. Other side. Come over. I like that he takes the towel and puts it under his elbow. Yeah, I'd recommend the towel if you have any sort of look at that hard surface. Half Angel, Set up your side plank. Set up your side plank. Oh, he goes there. You don't have to be there till 3, 2. Let's go. Find that side plank again. Option A, hold here. Shoulder over elbow. Option B, drop down to that inside knee. And you can give me a half angel from here. Half angel or you advance it, you take it to that full side plank and you lift and you lower. You make that half snow angel. Yes. Strong obliques. Hips are lifted. Side abs. Obliques are strong. Shoulders strong. Very functional core exercise. Right here. We're. Woo. Also hitting these outer glutes. Nice work. Your abductors. Woo. Outer glutes and hips are strong for 10, nine, eight. You got it. Seven, tabletop. We go. Beast kickthroughs in three, two, and one. Talk about just getting the job done today. Right here, you're finding a tabletop position. Shoulders stacked over wrists. Knees are going to hover off the mat. Okay. And then I'm going to kick through, right? We're gonna work on hip mobility and Core strength. Kick through in three, two. Let's go. Kick through. Can you straighten that leg? Reach for the toe. Find that tabletop each time. Kick through. Find that beast. Hover. How close can you get your knees to the mat? Hover. Kick through. Working on hip mobility. Working on shoulder stability. Working on core strength again. Another rotation exercise here after the side plank. Anti rotation. Functional core training. It's quick, it's dirty, it's effective. It's 10 more seconds in this tabletop. You got it. Final five, four, three, two. Rest and recover. You're going to give me a push up. Lower all the way down to your belly if you're able. Superman. Reach. Plant the hands. Push up. If you cannot give me a belly down posture, just stick with push ups. You're there in three, two. Here we go. Push up. All the way down. Extend, reach. Lift off quads. Lift off. Nice hands. Plant next to the chest. Tuck the toes. Push up. Hold. Lower with control. Reach. Lift up. Plant. Push up. Push up. In one straight line. Lower in one straight line. Strengthening your back. Right here. Back side of the body. Front side of the body. Lower with control. Back side of the body. Yes, team. Front side of the body. Come on. You're on your back side for a sprinter. Sit up. Come on. Finish strong right here. That's what's next. In 5, 4, 3, 2. 1. More push up. Yes. All the way down on your back side. It is a full sit up. Opposite hand reaches for opposite toe. Here we go. All the way back. Sit up and sprint. Sprint. Pull. Knee to chest. You're there in three, two. Let's go. Sit up. Reach for that toe. Reach for that toe. Reach for that toe. There you go. Legs straight. Sit up. Reach. Sit up. Reach. Oh, he's giving you a high kick. Whoa. There you go. That's next level. I'm going bet knee. He's gonna go straight leg. There you go. That's one way to turn up the intensity. Straighter the leg. Harder it is. Nice work, team. Yes. Come on. Keep pushing right here. This is move seven of nine. Final ten. Nine, eight. You got it. Seven. Stay with it. Six. Five, four, Three, two. Rest and recover. Rest and recover. Move. Eight. Four seated twist. One Rollback crunch. Okay, Make a fist with your hands. Feet can stay on the mat or relifted. 4 seated twist. 1. Roll back in 3, 2. Let's go. Twist for 1, 2, 3, 4. All the way back, all the way up. Twist for 1, 2, 3, 4. All the way back. All the way up on that rollback. How far can you get your fingertips from your feet? Roll back, reach ROL. 2, 3, 4. Roll that kick out all the way up. Twist for four. Three, two, one. You got it. Full extension now. Rotate. One, two, three, four. Come on. Four seats of twist and you're out for four. Three, two, one. Woo. Hip flexor's on fire, right? I burned. Here we go. Last move. Scissor kicks. You're on your back side. On your back side option. Hands behind the head. Lift the neck and shoulders. Switch. Switch in three, two. Let's go. Switch. Switch. Switch. Switch. It's slow and controlled. Low abs are turned on. Yes. It's move nine of nine. It's quick, it's effective. You're almost out. Yes you can. Nice work, team. You got it. Stay with it. Right here. Finish strong. Strong. Core bonus round. Add it on to any workout. You got it. Final five. Four, three, two. Rest and recover. Pull your knees to your chest. Take a big inhale through your nose. Exhale. Long body stretch. You did it. Quick, dirty, no equipment. Excellent on the mat. I hope you loved it. If so, you gotta check out our Athlete25 program. We filmed together to show you how we train in our basement and bring it into your living room every single day. Get the full program when you click the link in the description below. Have a great day. Bye, guys. Awesome job knocking out that ab workout. It's just a preview of what's to come in my athlete 25 at home strength program. I'd love for you to join me. Hit subscribe to get access to the entire program. I'm linking all 10 brand new workouts for you in this playlist right here. I'd love for you to join me.
