Tommy Cassano leads a 10-minute core circuit in Monument Valley with 30-second intervals of planks, crunches, and hip pumps. He cues breathing, offers modifications like cushions for elbows, and emphasizes squeezing your belly button to your spine throughout.
What's up everybody? Tommy Cassano here, founder of Outdoor Body, and today I have an amazing 10-minute core workout for you. I am here in Monument Valley. Man, this place is so magical. I'm so happy to share the experience of being out here and getting into some core work. We're going to get right into it. It's gonna be 30-second splits the whole way out. 30, 30, 30, 30, 30. We're going right side, left side. I'm gonna walk you through it as we go through the workout. We're gonna be starting off with the side plank and the hips coming up and down. All these give you a different exercise if you are not capable of doing that while I'm talking through. Remember, you can always pause the button anytime you want if you don't understand an exercise or need to adjust yourself. So we're going to start off in a side plank on the right side, right here. In 3, 2, 1, hands down, pump straight up. Or you can put your hand up here, or you can put your foot out if it's too hard. Down, straight up. Let's go. Oh yeah, let's get it. 10 seconds, let's go. This is running and gunning core. Every 30 seconds we're changing. I'm gonna flip it. 3, 2, time. Let's go. Oh yeah, you guys feel that? Let's go. Down and up, left side. 20 seconds. Oh yeah. Burning, baby, we burning! 4, 3, 2, 1. On the booty, we're going in and out. So right here, I got rocks underneath my butt. In and out. Woo! Look how beautiful this place is, it's amazing. Oh yeah, I'm with you guys. Let's go! 5 seconds left. Core work is not easy, never is. 3, 2, 1, figure 8. So tap in. You can tap your heel on the ground, you can come up if you want to challenge yourself. I like a little tap, come Tap, squeeze, squeeze. Oh yeah. Then we're going bicycles, only one side at a time after this. 10 seconds left. Stay with me. I know it burns. It's going to be burning the whole time, but guess what? 10 minutes as hard as you can go. 3, 2, and time. Right here, back, crunching up. Crunch. Just right. Elbow, left leg. Try and keep this leg up, right shoulder up, this hand up. You can have this leg up if you want to challenge yourself. We're gonna stay on ground. 3, 2, 1, switching sides. Let's go. Oh yeah, let's go! Next we got a special one, we got a standing crunch. Oh yeah, come on guys, 10 seconds left! Squeeze it, squeeze it, squeeze it, squeeze it! 3, 2, 1! 1, standing up right here. So left leg down, right here, crunch, tap, crunch, crunch. So kind of same thing, the bicycle, left arm, but you really want to engage the core and glute and squeeze, squeeze, squeeze. Come on, 10 seconds. Tap, squeeze it up. This arm can sit Stay back. Switch sides. Oh yeah, working to squeeze your core. These will get you. Got to engage belly button to spine. Breathe. Come on. 10 seconds, let's go. Next we got ourselves a high plank right here. High plank, knee the same elbow. Oh yeah, let's go baby, we burning! Let's go, come on! 10 seconds left. Mm, mm, mm. 2, 1, low plank right here. You can go tap and tap, tap and tap. Then we go right back into that side Plank pumps, dips, whatever you want to call them. Squeezing and pumping. Let's go, tap it! Let's get it! Outdoor body, hotter it burns, the harder it tries. Let's go! 2, 1, side plank. Once again, I'm on hard rock. Hopefully, you know, these can be a little hard on your elbows. Cushion, find a little pillow. You can always use— literally on this sandstone and this red rock out here. 10 seconds left, come on! Oh yeah, 3, 2, 1, switch! Left side, facing the booty. Man, got some rock there. Come on, 15 seconds. All you need is a little dip here, guys. Let's go. 5, 4, 3, 2, 1. Here we go, in and out. Let's get it, guys! Come on, 10 seconds, let's go! Hope you're having fun out here with me and Mighty Mid Valley. Come on now, 5, 4, 3 2, 1. Figure 8s. Then we got our bicycles. Core should be burning by now. Abs squeezing, getting that six-pack you want, or maybe you don't want to see a strong core. That's what we're trying to achieve here. Let's go. 5, 4, 3, 2, 1. Back crunch, crunch, crunch, crunch. 20 seconds, let's get it guys, come on. 15. 10 seconds. 5, 4, 3, 2, 1. Switch sides. 15 seconds, let's go. 5, 4, 3, 2, 1. Standing up, here we go. Oh, crunch, squeeze it. Let's go, guys! Almost there, working hard, doing great. Let's go, come on! 5 seconds to one-legged standing crunch. 3, 2, 1, other side. Let's go! Remember, if the balance is a little off, just go a little slower. Squeeze coming down, squeeze coming down. 15 seconds, 10 seconds, 4, 3, 2. We'll get one more extra in there. There you go. High plank, knee to elbow. Oh yeah, oh yeah, that's it guys, 5 seconds, come on! 5, 4, 3, 2 1. We got our low plank and taps. Let's go! My core's burning, I hope yours is too. Let's go, almost there, finish strong. 15 seconds, 10 seconds, 5, 4, 3, 2, 1. Woo! That's it, guys. That is our core flow for today. Getting that 10-minute burn in, getting it nice and tight. If you want to, you can always challenge yourself and do it again. Thank you for joining me, Tommy Cassano, founder of Outdoor Body, out here in Monument Valley getting after it, giving 110%. In those 10 minutes each and every day, getting the body you want, getting the body you deserve. Thanks again. I'll see you guys next time for the outdoor body workout. Let's get it!
