A short, guided at-home bodyweight workout led by Natalie Jill focusing on chest and abdominal/core exercises. The session emphasizes plank-to-push-up variations, plank twists (X-plank), and leg-cross push-up twists to engage chest, triceps, obliques and overall core, with cues on form and modifications for beginners.
Chapters
Hi, guys. Natalie, Jill, welcome back to Happy, healthy and Fit. Are you ready to work out with me? Today? We're doing more abs and we're doing chest. Getting a lot of requests for chest. So we're going to do a combined workout, a few moves. You don't need long for this, just your own body weight, but we're going to work abs, core, chest. It's a great workout. Are you ready? So all you need is water and a towel nearby because you're going to sweat and a mat or carpeting, whatever. You're comfortable doing this on a small space and your own body weight. You ready to get started? Okay, we're going to start in a plank position. Now, if you don't know how to correctly do a plank, pause it right here and go look for my how to do a plank video because I want you to watch that first and make sure you've got the correct form. Once you do that, come back and join us because we're going to start in a plank position up on our hand. Hands. You ready? Let's take it up to a plank here. Now, if you're still a beginner with planks or push ups, you can bring it to your knees to start here. But ideally, I want you up in a plank here. And remember, always squeezing those glutes, tucking that pelvis under. Everything's tight in that core. Okay, and we're going to bring it down to a push up. Are we ready? Take it down to a push up and up. Now with push ups, keep going. If you bring your elbows in close to your body, you're going to work more the back of your arm, your tricep. If you bring your hands wider apart, you're going to get more of your chest. So I have it somewhat in between here. I'm working a little of both chest, triceps. I still got my abs engaged, my core because I'm in that push up position. Few more here.
Last one. All right, we're not done yet. Hold it. We're going to take it to a knee, knee, and then push up. That scare you? Watch me first. It's going to go knee, knee, push, up. Are you ready? All right, let's go. Take it. Twist, knee, knee, down and up. Ready? Take it. Twist, twist.
Down and up. These should be tough. They're working, though. Ready? Take it again. Knee, knee, pushup. Give me one more here. Knee, knee, pushup. Nice job. Mini break. Breathe it out. We're going back down to a plank. We're going to take our feet and our hands a little bit wider and we're going to do a twist. So with that one, you should have felt it in your chest, your triceps, your core, your abs. That's good. And as you see, it didn't take a lot of them. A few of them, you should already be working up a sweat and you should have felt them. If you didn't feel them, you either didn't do them or go back and do a few more of them. Because I want you to feel these and I want them to be intense for you. Then we're going to move on to the next exercise. Are you ready? These are a plank twist. It's an X plank, so watch me. We're going to put our hands on the outside of the mat here. Feet a little bit wide. We're gonna take it to a twist like this. Ready? Up. And then a push up and then a twist. Are you ready? Take it to a twist. Push up. Twist. Down. Keep breathing. So we're getting our chest here. We're getting a little bit of our back. Getting that core and those abs. Nice. Down.
Down. Okay, one more each side.
Twist. Down. Here's the last one.
Down. Whoa. Mini breaks. Shake it out. How are you feeling? They're hard, right? Okay, we're not done yet. Taking it back to a push up. But we're going to change our leg variation. We're still wanting to get that core, so watch me first. We're in a plank position. I'm going to cross my legs here. Okay. I'm going to take it. Watch me push up to a twist. Same side. Are you ready? Push up. Twist. We only have five of them. You can do it. Twist.
Two more.
Last one. Whoa. Breathe. Holy obliques. You feel that? Feel it on those obliques on that side. That core. The abs working. And your chest. Shake it out. We gotta finish it on the other side. Same thing. Five over there. Take it to push up. Position here. Cross your legs opposite way. Ready? Take it down. Twist. Down. Twist. Three more.
Last one.
Nice. Good job. You guys did it. Those are hard exercises. Combined exercises. As you can see, it doesn't take a lot. Doesn't take. Take a lot of time. A lot of different variations. Just a few combined movements like that. You're really going to work things. You're working multiple muscles here. The focus was abs, core, chest. We got more. And hopefully you're a little out of breath. You feel it. You worked out the intensity. You've got the sweat going on. You're doing a great job. Now if you want more body weight exercises, I highly recommend check out my Rev4 DVD. Got four 10 minute workouts. Kind of like this with some new and different exercises. Four different 10 minute workouts. All my Rev4 DVD. You can get it at the link below. See you guys next time. Bye.
