Finding Time for Fitness in a Busy Life

New Year, New You Core Workout

New Year, New You Core Workout

New Year New You Beginner Core Workout

Ok, we all want to work our core! Your core is what keeps you the most stable! I love working my core. Core is more than just your abs. Core is basically all of your muscles from your shoulders to your hips on the front and in the back. So, for this beginner core workout, we will work ALL of the core! Hooray!

This is the FINAL workout for my New Year, New You Beginner Workout series. We started off with Total Body, then added some Cardio, then did lower body, and upper body. It was a fun series! AND now, you have 5 days of beginner workouts. You could do these for a week and jump start your fitness routines or change up your current fitness routine.

 

Beginner Core Workout

As with the other 4 workouts in this beginner series, you will do each move for 30 seconds and then rest for 15 seconds before moving onto the next exercise. You will do 3 to 4 rounds for an 18-24 minute workout! And then you are done!Β YES! Quick and effective!

Here is a video of me doing one complete round of this beginner core workout. Sorry about the little guest at the end…. haha

 

 

 

 

Plank Extension

  • First, start in plank position with your hands under your shoulders and your knees on the ground or on your toes
  • Then slowly lift your left arm up above your head to shoulder level
  • Next, return it back down
  • Then, slowly lift your right arm up above your head to shoulder level
  • Next, return it back down
  • Repeat

Plank Up Downs

  • First, start in plank position with your hands under your shoulders and your knees on the ground or on your toes
  • Next, slowly lower down onto your left elbow
  • Then, slowly lower down to your right elbow
  • Next, raise back up to your left hand
  • Then, raise back up to your right hand
  • Repeat

Left Side Plank

  • First, start laying on your left side
  • With your left knee on the ground and your right leg straight raise up on your left elbow
    • If you can go up to your hand, that is great!
    • Also, you can try this fully on your feet as well
  • Hold for 30 seconds

Right Side Plank

  • First, start laying on your right side
  • With your right knee on the ground and your left leg straight raise up on your right elbow
    • If you can go up to your hand, that is great!
    • Also, you can try this fully on your feet as well
  • Hold for 30 seconds

Superman

  • First, start laying on your stomach
  • Next, place your arms above your head
  • Squeezing your back and glutes, lift your upper body and lower body off the ground
    • I am not able to get very high because I am not very flexible in my back but it is ok.
  • Slowly lower back down
  • Repeat

Dead Bug

  • First, start laying on your back
  • Then, lift your arms up above your shoulders and you legs bend and knees to 90 degree angles
  • Next, bring your left arm down towards your ears and your right leg out in front of you towards the ground
  • Then, return back to start position
  • Next, bring your right arm down towards your ears and your left leg out in front of you towards the ground
  • Then, return back to start position
  • Repeat

Marching Bridge

  • First, start laying on your back, with your knees bent and feet about 6 in from your butt
  • Next, bring your left knee towards your chest
  • Then, lower back down
  • Next, bring your right knee towards your chest
  • Then, lower back down
  • Repeat
  • If you can lift your glutes off the ground while doing this move, that is what makes it a marching bridge. If your glutes need to stay on the ground, that is just marching and it works your lower abs! πŸ™‚

Bridge

  • First, start laying on your back, with your knees bent and feet about 6 in from your butt and hip width apart
  • Pushing through your heels, raise your hips off the ground
  • Next, hold. Squeeze your glutes and engage your core. Try to not let your knees fall apart or together.

 

 

So we did it! This New Year, New You Beginner Workout Series is DONE! Keep on going and soon, you will no longer be a “beginner”! What kind of workout series would you like to see next?

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

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