30 Minute Core Workout Vol. 2 // http://www.lovedoinglife.com/30-minute-core-workout-vol-2

Today I am sharing with you the 30 minute core workout vol. 2 that is sure to tone up your entire core! This workout is tough but it is worth it. For this workout you will need:

  • Yoga Mat
  • Two light weights (a 3 lb. or 5 lb.)
  • Water Bottle

BEFORE YOU WORK OUT PLEASE CONSULT YOUR DOCTOR, ESPECIALLY IF YOU DO NOT WORK OUT REGULARLY. YOUR HEALTH IS PRIORITY NUMBER ONE AND MY DESIRE IS FOR YOU TO BE SAFE. LOVE DOING LIFE IS NOT LIABLE FOR ANY INJURY THAT MAY OCCUR FROM THE COMPLETION OF THIS WORKOUT.

I have also included the playlist that accompanies this workout. That way you do not have to waste 10-15 minutes looking for the right music. One thing you should know about my workouts is I do each exercise to the tempo of the song and I also do the exercise for the entirety of the song. Most people can do five crunches but to be able to do several sets of crunches that is where the real change takes place!

 

KNEE LEAN BACK

(You will need your yoga mat and a weight)

Form: Begin on your knees and make sure the tops of your feet are on the ground. Do not tuck your toes. Keeping your head, spine, and hips all in one long line lean back so your quads engage. You will feel this exercise mostly in your quads, however, because you have to tighten the core to stay steady and not break your line you will feel it in your entire core. Hold the weight up by your sternum. Do 16 reps, 16 pulses, and a 16 count hold. Then repeat. Do this until the end of the song. 

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V-SIT

(You will need your yoga mat)

Form: Begin on your sits bone, slightly leaning back. When you lean back your core will engage. Place your hands just behind your hips for stability. Your legs will be bent in a 90° angle. Keeping your legs together twist your hips to the right, extend your legs so they are straight, take them back to 90°, then back to center. Extend your legs straight then back to 90°. Do this same thing to the left and repeat in each position. Make sure your posture stays strong and you sit up tall. Repeat this pattern until the end of the song. 

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SIDELINE CRUNCHES

(You will need your yoga mat)

Form: Start by laying on the ground with your feet on the floor and knees in the air. Keep your shoulder blades on the ground and let your knees fall to one side. Make sure your feet, knees, and hips are all stacked one on top of the other. Bring your hands behind your head, keeping your fingers soft. Elbows stay wide and space under your chin. Lift your head and chest up to the ceiling. Repeat this on the other side. Do 40 reps on each side. 

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Weighted Cross Crunch

(You will need your yoga mat and one weight)

Form: Begin in regular crunch position – laying on your back, feet on the floor, and knees in the air. Start with your arms over head with weight in both hands. It is VERY important to keep your elbows in towards each other. This keeps your shoulders in a supported position. Bring the weight up over the head to one side for a cross crunch then bring the weight back. Do the same thing on the other side. Do 16 reps. Then do a full cross sit up. Do this until the end of the song. 

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Flies with Leg Raise

(You will need your yoga mat and both weight)

Form: Start by laying on your back, straight legs in the air, and arms lifted over the chest with weights in hand. Be sure to keep your hands over your chest and not your face, just in case a weight slips from your grip. As you hold the weights steady lower the legs to a 45° angle and back up again. Do 16 reps. Then lower the weights out to the side and back up again. Only allow a slight bend in your elbows. Do 16 reps. Then combine both movements together. Do this till the end of the song. 

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Prone Alternating Leg Lift & Superman

(You will need your yoga mat)

Form: Start by laying on your belly with your forehead on the backs of your hands. That way your spine is in one straight line. Lift one straight leg at a time up towards the ceiling. Keep your knees straight and lift your entire thigh off the ground. Do 24 reps, 12 on each side. Then lift both legs and arms up towards the ceiling and lower them back down to the ground. Repeat this till the end of the song. 

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Cool Down

Once you have completed the exercises above take at least ten minutes to stretch. Please DO NOT skip this step. I will include a stretching specific routine in the near future. It is just as important as the exercises above and is vital to your overall health. You will most likely be sore, which is good, so make sure you continue to stretch, drink water, and workout again. Doing a second and even third workout during the week helps keep the soreness down. It is hard but totally worth it. I promise!

Other workouts – Full Body Workout Vol. 1 and 30 Minute Core Workout Vol. 1 

There you have it! One of my own personal workout routines that I have been doing for years. I hope you love these workouts as much as I do. Please contact me if you have any questions!

SAVE FOR LATER!

30 Minute Core Workout Vol. 2 // http://www.lovedoinglife.com/30-minute-core-workout-vol-2

 

 

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