AB BURNER
TRAINER Karis Gant //
DURATION 30 minutes //
DIFFICULTY Beginner
Are you ready to strengthen your core and have a little creative fun while doing so? Building a strong core is the foundation to building a strong body. Go at your own pace, trust your body, it’ll do whatever you tell it to do! Pick 2 exercises at a time. Perform each exercise back to back for the suggested duration/goal. Take a 30-45 second break in between if needed then move on to the next 2 exercises. Repeat for 3-5 sets until you have completed them all.
1. PLANK REACH
1 minute , 30 reps
EQUIPMENT:
Foam Roller
GOOD FOR:
INSTRUCTIONS: Hold a high plank making sure your hands are in alignment with your shoulders, abs are engaged, neck in alignment with your spine. Place the foam roller away from you while allowing the full extension of your arm’s reach to touch the foam roller. Alternate between hands by allowing your hips to shift.
2. Bear Plank with shoulder taps
(
1 minute
)
GOOD FOR:
INSTRUCTIONS: Start on all fours, shoulders in alignment with your hands and knees in alignment with your hips, lift your knees about 3 inches off the ground. Alternate between right and left tapping your opposite shoulder. Remember do allow your hips to sway instead focus on replacing your hands in the exact same position each time without swaying your hips.
3. Sliding alternating mountain climbers
(
1 minute
40 reps )
EQUIPMENT:
Cooling Towel
GOOD FOR:
INSTRUCTIONS: Hold a high plank while placing 2 towels underneath your feet. Start by sliding the towel towards your chest and alternating between each foot. Remember to keep your abs engaged and your body flat like a board.
4. Sliding knee Tuck
(
1 minute
30 reps )
EQUIPMENT:
Cooling Towel
GOOD FOR:
INSTRUCTIONS: Hold high plank position with towels underneath each foot. Slide both feet towards your chest at the same time. Keep your body lifted and your hips steady. You got this!
5. Sliding knee Tuck/ Jack combo
(
1 minute
30 reps )
EQUIPMENT:
Cooling Towel
GOOD FOR:
INSTRUCTIONS: Hold high plank position with towels underneath each foot. Slide both feet towards your chest at the same time. Slide your feet out, then slide your feet out as you would a jumping Jack.
6. Seated rainbow leg lifts
(
1 minute
20 reps )
EQUIPMENT:
Foam Roller
GOOD FOR:
INSTRUCTIONS: While seated standing tall with your hands behind you for support. Lift both legs over the foam roller creating a rainbow with your legs.
7. Seated single leg lifts
(
1 minute
20 reps )
EQUIPMENT:
Foam Roller
GOOD FOR:
INSTRUCTIONS: While seated, your torso lifted tall with your hands behind you for support. Lift one leg at a time over the foam roller. Challenge yourself for 1 minute or 20 reps.
8. Seated In & outs
(
1 minute
40 reps )
EQUIPMENT:
Foam Roller
GOOD FOR:
INSTRUCTIONS: While seated, torso lifted tall with your hands behind you for support. Place your legs on one side of the foam roller. Bring your knees towards your chest as you tuck them and kick them out to the other side of the foam roller.
