Lindsey Bomgren leads a 7-minute standing ab circuit of eight different exercises, 40 seconds each with 10-second rests. Rachel shows modifications for each move. The routine hits obliques, low abs, and stabilizing muscles while mixing in light cardio and balance work.
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Hi, I'm Lindsay Baumgren of Nurse Move Love, and this is your 7 minute standing ab circuit. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community. All right, you guys, a seven minute standing ab circuit. We're gonna jump right in. I have the amazing Rachel. She'll be offering some modifications. So you can stick with me or follow along with Rachel. We're gonna do all eight ab exercises from a standing position. You have eight moves, all standing. 40 seconds on, 10 seconds off. No repeats. You only do each ex exercise once. We'll round out about seven minutes. You ready? Love it. Let's go. Let's get right in. Your first move. You're gonna take your arms right here. Let's go. Standing on your left leg. Right knee is gonna come up and you're gonna twist and twist. If twisting doesn't feel good for you, Rachel's gonna give you that march right there. 40 seconds on in three, two. Let's go. Drive and twist. Drive and twist. Tap to the side. Drive and twist. Nice twist. Hitting core obliques. It's all turned on. Nice. Awesome job. We're gonna do this side. We're gonna add some high knees in between, and then we other side. You got it. Nice work. Rotate across. Drive that knee up. You got it. Right in line with that hip. Stay with it. Right here. Come on. 10 more seconds. Yes, you can. Drive and twist. Drive and twist. Right here. Last five, four, three, two. You're out. Walk it off. 10 seconds. We're gonna go right into high knees. Rachel's got marches. I'm gonna run it out. 42nd pace of high knees. We go in three, two. Let's go. Let's go. Get those knees up. Targeting those low abs as you drive those knees up. Trying to get knees to hips. Knees to hips. Come on. Add those arms. You got it, you got it. Nice work. All standing abs. Core is turned on to stabilize you through every single knee. Drive, drive, drive, drive. Nice work. Nice work. Halfway. 20 seconds left. Just keep going. Also getting those steps in. Little cardio. Little steps. Cardio and steps with your ab. 10 seconds here. 10 seconds here. Let's go. Finish it. Nice work. That's 5, 4, 3, 2, and 1. Nice work. Standing knee. Drive and twist. Other direction. Standing my right leg. Left knee is going to drive and twist in three, two. Let's go. Nice. Nice. Letting that heart rate come down as we recover. You're right. Little cardio with my core today. Sweaty Abs. I'll take it. Nice work, team. Awesome job. We got eight moves total. You're on. Move number three. Halfway. Drive and twist. Drive and twist. You got it. Boom. Boom. Stay with it. 10 seconds here, team. Nice work. Awesome job. Last five, four, three, two. You're out. Nice work. Walk it off. All right, you guys, we're gonna go into a squat, alternating front knee or toe touch. So squat, I'm gonna go opposite hand, opposite toe. Rachel's gonna go knee. Three, two, let's go squat. Opposite hand opposite to toe. Squat. Yeah. There you go. You can put those hands behind the head. I like it, Rachel. Good in the moment. Just feels right. Squat. Reach for that toe, reach for that knee. Transferring the load to one side while you reach across your midline. Core is stabilizing you as you reach across that midline. Longer the lever, meaning straighter the leg is more challenging. It's going to be. You got it. Reach. Nice work. Down, squat and reach for 3, 2, and 1. Nice work. Awesome job. Now we're gonna go more of a deadlift position. We did the squats, so I'm gonna go opposite hand up the toe, and I'm gonna open it up, stand up, opposite hand to toe. Three, two. Let's go. Right hand, left toe, left hand, right toe. Nice. Opposite hand off the toe. Reaching again across that midline, but this time in a hinged over position. So really digging into that or tapping into those low back muscles as well. Also very much a part of your core. Nice work. I think that's a great point, though. Like, your core is so much more than your six pack abs we talk about, you know, for sure. Yeah. Core, you have like 29 muscles from your shoulders to your pelvis that help stabilize your core. Gotta work them all. 4, 3, 2, 1. Nice work. We're gonna go to a really fun move. I'm gonna stand on my right leg. Left knee is gonna drive in. So it's an oblique crunch and punch in. 3, 2. Let's go, let's go. Crunch and punch up. Crunch and punch. Crunch left, punch right. Crunch left, punch right. Gonna raise that heart rate again, just a little bit here. Crunch and punch across. Back, toe pivots, toes. Follow those hips. Boom. Obliques drive up. Obliques drive up. Pivot through those hips. They're all connected to your core. Come on. Hips and core. Yeah. There it is. Nice. 10 more seconds. Let's go. Finish it right here. Final 5, 4, 3, 2, 1. More crunch. Nice work. We're gonna go to a bobbin weave and then we'll hit that oblique crunch on the other side. So, Bob, double punch, double punch to your right in three, two. Let's go. Duck the punch. Throw, throw. Duck it, throw it. Throw it. Duck it. Throw it. Throw it back. Toes follow. Hip. Boom. Boom. Duck it. Drive. Drive. Duck. Throw that punch across that body. Duck. Boom. Boom. Duck. Boom. Boom. Duck. Boom. Nice. Land that punch somewhere. Boom. Nice punching across that body, reaching those arms far away, engaging that core. You got it right here. Left five. Come on. Four, three, two and one. Nice work. Standing on the left leg. Oblique crunch on the right. Punch up on the left. Final move. This is it, guys. Finishing it nice and strong right here. In three, two. Let's go. Let's go. Crunch. Punch up. Crunch. Punch up. Crunch and punch. Crunch and punch. Nice work. New move alert. Hey, hey. New move alert. Boom. I don't think we've done this. We have a lot of standing core workouts actually that we filmed. Nice to keep you moving core off the floor. And this one has never been in one of our standing core workouts. Boom. I love it. Creative. Yes. Move seven of seven right here. Final ten seconds. Let's go. Finish. Nice and strong for three, two, and one. Nice and bright. We knocked that all out in under seven minutes. Standing core off the floor. I hope you loved it and you come back for another workout soon. Have a great day. Thanks so much for joining me for that seven minute ab circuit. If you loved it, hit subscribe to our YouTube channel. You might also enjoy this standing workout right here. Or check out our full 7 day AB challenge right here. Have a great day.
