This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
My abs were still a little sore from the core workout I did on Saturday so I started feeling this workout pretty quickly. But I really liked it. Though the intervals are long, I like that you frequently changed positions rather than remaining always on plank or always on your back. It is a great little add on to finish off any workout. My abs especially started burning during the small circle tucks. 2 minutes of that is a burner!
The exercises in this workout are done interval style: 60 seconds of work followed by 5 seconds of rest. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
10 Min Core and Abs is 12:44 minutes with a 1:20 minute stretch. Equipment: fitness mat.
- Hover to down dog (start in down dog then bend knees and lower them until they are hovering a few inches above the mat, hold briefly before returning to down dog)
- Hover to plank (start in hover (on hands and toes with knees bent at 90 degrees and knees hovering a few inches off mat) and step feet out to plank then back in to hover)
- Crunch (basic crunch, lay on back with knees bent, hands are behind head and feet on mat, crunch upper body)
- Small tuck (reverse crunch: lay on back, knees bent and feet raised off ground, lift glutes bringing knees into chest)
- Hip twist (in forearm/elbow plank, rotate hips side to side)
- Dolphin (in forearm/elbow plank, push hips up and back into dolphin pose then return to forearm plank)
- Circle small tuck (anti-clockwise) (same as #4, except you are also rotating hips/glutes in a circle when you bring knees into chest)
- Repeat #7 but rotate clockwise
- Plank feet back (hold forearm/elbow plank, step both feet in one step then back to start)
- Saw (hold forearm/elbow plank, shift body forward and back using your feet)
