Core Burner Workout

This Friday workout blog post is coming to you from the rocking chair in our bedroom while Zoey is finally asleep in her room and William is asleep on my chest. There is something so relaxing about sleeping toddlers and baby cuddles and I am doing my best to slow down and enjoy both as much as possible.

Zoey has adapted extremely well to being a big sister and is always wanting to hold William. If William needs to eat, burb, or have his diaper changed, Zoey is there to help. I am so proud of how well she has taken to him and I already know the two will be playmates and friends once William is bigger.

Even though she is rising to the occasion, Zoey is definitely showing some negative behaviors that were not there before. For instance: whining, not using her words to ask for things, and impatiently wanting to sit right next to me (or on me) no matter what (even if I am in the midst of feeding William). She is not rude or mean about these things, but it does mean I have two little people needing lots of love and attention from me at any given moment.

How did your oldest adapt to new additions to your family?

Moving on today’s workout, let’s talk about core strengthening!

Having a strong core is so important to your health not just for vanity purposes (think visible abs), but for posture, stability, and proper metabolism functioning. While incorporating a core focused move into your workouts is a great idea, it can also be extremely beneficial to dedicate at least one workout a week to just your core. I love combining core work on my cardio days as it helps break up the monotony of cardio work and gets two things done at once.

This core burner workout does just that. With those burpees thrown in for the cardiovascular conditioning and the core work embedded between, you know you are getting a good sweat that will do your body good.

Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.

You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.

Core Burner

Complete 1 burpee, then 8 reps of move 1, 1 burpee, 8 reps of move 2, etc. After 8 reps of move 3, repeat the pattern with 2 burpees, then 3 burpees, etc. Continue this pattern for as many rounds as possible in 15-20 minutes.

• 1 Burpee
• 8 Arnolds in V Sit
• 1 Burpee
• 8 Sumo Squat to Twist (total)
• 1 Burpee
• 8 Renegade Rows (each side)

If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.

Burpee

• Modified: Step back, do not jump. Do not complete the push up.
• Advanced: Raise a plate weight over your head when you stand up.

Arnolds in V Sit

• Modified: Rest heels lightly on ground.
• Advanced: Lower legs as close to ground as possible without touching.

Sumo Squat to Twist (total)

• Modified: Rest hand on wall or chair. Skip the twist if needed.
• Advanced: Hold a weight in each hand.

Renegade Rows (each side)

• Modified: Rest hands on a chair or bench. Instead of a weight pull, tap your shoulder.
• Advanced: Elevate or stack feet.

Let me know if you try it out and how you liked it!

More core workouts to try:

• Core Stability Workout
• Tabata Abs

What is your favorite way to integrate core work into your fitness routine?

Get your 5 Week Health & Fitness Plan complete with daily workouts, a weekly nutrition focus and daily mindset questions here. This plan has everything you need to see real results in your health and fitness goals!