10-Minute Do Anywhere Ab Workout

10-Minute Do Anywhere Ab Workout

Today I'm bringing you a killer ab workout that I'm really excited to share.  Everyone is all about the abs now that summer is (almost) in full swing, and I tried this one at the gym the other day - whoa.  My abs were on. fire. halfway through the first round!  I ended up having to take a break before round 2 because my abs couldn't take it.  And I have to say, they're pretty sore right now.  I'm excited about this one not just for that reason, but it's a workout that you can take with you anywhere.  Do it in your room, hotel, in your backyard, garage, or obviously at the gym... wherever you are, this ab workout is too! 

So let this be motivation for you to try it out, and save it to that Pinterest board for later, too!  (And if you're really into do-anywhere ab workouts, this one is a killer too!)  Ready to feel the burn?  Let's get to it!

10-Minute Do Anywhere Ab Workout | In Fitness and In Health

10-Minute Do Anywhere Ab Workout

What You'll Need: nothing!  Hah!  Though I'd recommend an exercise mat if you're working on a hard surface.
What You'll Do: every move is done for 1 minute (in some cases, 30 seconds each side).  Easy enough - just work your way through the exercises twice, trying to rest as little as possible.  And don't be fooled by the short timeframe... this will get your abs fired up in no time!

V-Up to Push Up - start lying face up on your mat, arms extended overhead.  From here, V up, keeping your legs and spine straight (don't round your back!).  Go back down and roll over onto your stomach, placing your arms close by your ribs, ready for a push up.  Then, push yourself up off the ground.  Go back down, and roll back over to perform another V up.  Keep alternating in this fashion for 1 minute.  Trainer Tips: the keys to this move are: a) to keep your spine straight when you V up (engage those abs HARD), and b) lift your WHOLE body up at ONE time when pushing up off the ground.  Don't "roll" up from chest to toes, but rather lift yourself as if you are a rod that cannot bend, and think of sucking your belly button in toward your spine as you lift.

Knee Trace Planks (30s/30s) - this move you'll do for 30 seconds on one side, then switch for 30 seconds on the other (1 minute on a single side is BRU-TAL!).  Start in a high plank position, bringing one knee to meet the same side elbow.  From here, trace your knee up along your arm to your armpit, rounding your upper back and tucking your chin to your chest.  Then lower your knee down to your wrist.  Keep tracing up and down for the full 30 seconds each side, trying to keep your knee in contact with your elbow the whole time.  Trainer Tip: if high plank is too challenging, drop down to a knee on that stationary leg.

Up & Over Crunches - oooo, you'll feel the burn during these ones!  Start in a seated position, legs out straight and upper body leaning back with forearms on the floor.  From here, bring your legs "up and over" to the other side, lifting your upper body up to meet your thighs in the middle.  Try to keep your feet elevated off the floor at the bottom.  Trainer Tip: if keeping your legs straight is too much for the full minute, or if it's causing you lower back pain, bend your knees in to your chest instead of keeping them straight.

Thread the Needle (30s/30s) - another one that you'll do for 30 seconds per side.  Start in a side plank on your forearm with the opposite arm extended toward the ceiling (shown).  From here, lift your hips up and press your forearm into the ground while reaching your other arm underneath and through towards your ribs (shown; think of it like a side pike position).  Do this for 30 seconds each side.

Leaning Oblique Twists (30s/30s) - last one you'll do for 30/30.  It's easier to explain this one in terms of sides, so start in a kneeling position on your right leg, with your left leg out straight to the side, and left hand tucked behind your head (shown).  From here, lean to your right, engaging your obliques, creating a straight line from head to foot (shown).  Now twist your torso so your top elbow is pointed toward the floor (shown), trying to maintain work in that same plane as much as possible (i.e. keep your weight still, don't lean forward).  Reverse the entire move so you are back upright, pausing for a second in each position.  Trainer Tip: if you're doing these on a hard surface, I recommend folding over your mat so you get double the cushion.  This one can be hard on the knees.

HYLETE Apparel for the Modern Athlete + 40% DISCOUNT!

I got the chance to partner with HYLETE in outfitting today's workout.  I'm excited to introduce this brand to you because, well, I'm really liking their leggings so far, and I think they have something unique going for them.  They're an online-exclusive brand, meaning that HYLETE doesn't sell their products in retail stores, but rather only offers them on their website, and as such, can offer better pricing and exclusive discounts rather than retail markups normally seen.

Hylete tank and Invex crops

The leggings I'm wearing are the Invex II Crop in black/gunmetal (also offered in black/teal, black/gray, and plum/gray).  They're slightly compressive, and hug the hips nicely, and the contouring stitching on the sides is very figure-flattering.  They also promote these crops as being adjustable in the waist, meaning the waistband is designed to roll down if you want them lower on your hips.  For me, they hit just below my belly button, so rolling them down would be a little TOO low in my opinion. ;)  They stayed put during this workout, too, so no worries about them sliding down and having to readjust them mid-workout (don't you hate that?!).  I chose black because it's more versatile with what tops I have in my activewear collection, but I'm eyeing the black/teal ones, too! 

Hylete tank and Invex crops

As a special treat for blog readers, you guys are getting 40% off your HYLETE purchase using code HM4612 at check out!  Super stoked to share this with you because they have some other cute legging options (like these adjustable-length Nimbus Caprites) and tops (eyeing this tank, and this jacket).  Go get yourself some new activewear! :)

Readers: chat with me!  What new ab workouts are you trying?  Any new moves out there that you like?  How has your week been?  Anyone have any fun, active plans for the weekend/month/summer?

All HYLETE apparel links are affiliate.  Thank you for supporting the brands that support this blog!

[Terra Core Series] 15-Minute Plyometric EMOM Workout

[Terra Core Series] 15-Minute Plyometric EMOM Workout | In Fitness and In Health

Happy Friday to you!  I've been so excited for today because I get to share the first workout in my new Terra Core workout series on the blog!  If you haven't yet caught the rundown on what this awesome piece of equipment is, check out my introduction post here from earlier this week.  I'm seriously in love and I think this is something everyone (yes, everyone!) needs to have in their home gym collection. 

But okay, onto the workout.  Today's workout is a new(er)-to-me-structure called EMOM, which stands for Every Minute On the Minute.  I learned about this time structure in a bootcamp class I took a few months ago and I love it because it's high intensity, with variable rest periods where the harder (read: faster) you work, the longer you get to rest.  The structure is explained below if you're new to this format.  Today's EMOM features almost all plyometric moves which will ramp up your heart rate and work your lower body all at once.  So grab your Terra Core (or a Bosu*) and clear some floor space - let's do this!

[Terra Core Series] 15-Minute Plyometric EMOM Workout | In Fitness and In Health

15-Minute Plyometric EMOM Workout

What You'll Need: a Terra Core trainer* and a timer.  
*If you don't have a Terra Core (I highly recommend getting one - 25% discount code in my previous info post!), you can do this workout on a Bosu ball, with a slight modification to the lateral walks (as described below).
What You'll Do: set your timer for 15 minutes.  When it begins, start with exercise #1 and try to complete it as fast as you can within that first minute.  When you finish that exercise, the duration of that minute is time for rest (so the faster you finish, the more time you'll have to rest).  When minute 2 starts, move onto exercise #2, only resting for the duration of that minute.  Keep going with the exercises in this fashion for the full 15 minutes (you'll complete 3 5-minute rounds of the 5 exercises above).

20 Low Squat Jacks - get into a low squat position with your feet places on either side of the Terra Core.  From here, hop up onto the Terra Core maintaining the same upper body height (i.e. not standing up in either position).  Keep going for 20 (each hop on counts as 1). 

10 Lunge to Knee Drive Skips (each leg) - start in a lunge position with your front foot on top of the Terra Core.  From here, drive your back leg up toward your chest fast as you stand.  As your knee comes up, push off of the foot that's on the Terra Core to hop upward in a small skip.  Land back down, and reverse the move to a backward lunge (back into the position you started).  Go for 10 reps on each leg, moving quickly.

10 Lateral Squat Walks + Jump - start at one end of the Terra Core, with your inside foot resting on the edge.  From here, propel yourself upward in a jump (as shown in picture 1), pushing off both legs, but actively engaging your quads more in the leg that's raised.  Land back down with that foot on top of the Terra Core (2), and walk sideways across it, maintaining a low squat position (3, 4).  Once you reach the other side, jump again.  Now walk back the way you came.  Each pass across the Terra Core counts as 1 (or you can just count the number of jumps you do) - 10 total.  *A note on using the Bosu with this move: since the Bosu is circular, you won't have the surface area to actually walk across it, so simply step up and over, jumping on each side.

15 Reverse Burpees - these are one of my favorite moves to do on the floor for some leg work and cardio, but adding the Terra Core makes it both slightly easier and more challenging.  (Easier because you're elevated off the floor, so standing up is less of a challenge; harder because rolling back onto the unstable surface forces you to engage your abs a lot more to maintain balance.) Start standing with the Terra Core directly behind you length-wise.  Sit down on it, and roll back so your back is flat and feet are lifted off the ground (as shown).  From here, roll back up to a standing position, and in one motion, jump upward.  When you land, immediately roll back onto the Terra Core again.  Keep repeating that motion for 15 reps.

15 Plank Jacks - boy, these ones got to my quads a lot more than I thought they would!  Try to move quickly with these ones... start in a plank position with your body parallel to the Terra Core, hands on the ground and your feet elevated (as shown).  From here, hop your feet off, bending your knees as you land (shown).  Now push off your toes and hop back up onto the Terra Core, squeezing your quads and glutes.  Keep hopping on and off for 15 reps (each hop off counts as 1).  Trainer Tip: keep your abs engaged here, too.  Even though this will mainly work your quads, you'll want to maintain a neutral spine, which means sucking that belly button in and keeping those abs active.

Repeat 2 more times for the full 15-minute workout.

Whew!  You are DONE! I hope your legs are thanking you. Let me know how you liked the workout, whether you're trying it on the Terra Core or on a Bosu.  And reminder, you can get 25% off the Terra Core - discount code in my previous post here.

Readers: chat with me!  Have you tried using the Terra Core yet?  What do you think?!  Have you ever done an EMOM workout before?  If so, how do you like them?  Do they challenge you to push yourself?  What's everyone up to this holiday weekend?

Spotlight On: The Terra Core Trainer

Spotlight On: The Terra-Core Trainer

Disclosure: I was gifted the Terra Core trainer from Vicore Fitness in exchange for a review and feature here on the blog.  As always, my opinions, text, and workout creations with the Terra Core are my own.  I genuinely love this piece of equipment (it's soooo versatile and fun to use) and I hope you do too!

You guys, I'm SO EXCITED to introduce you to the Terra Core from Vicore Fitness.  If you saw my sneak peek on Instagram yesterday, you'll know I'm STOKED - talk about awesome new pieces of fitness equipment... this one takes the cake for my new favorite!  Vicore Fitness released it in early 2016, so it's still a relatively new fitness tool, but it's catching on, and I have no doubt you'll be seeing these in every major athletic club and fitness studio around over the next few years (so get in on the action early!).

Seriously though, I've been playing around with this thing for a few months now, developing some great workouts for you - soon to be a new series on the blog because I love it so much.  This baby is here to stay, so get ready - challenging and fun workouts are coming 'atcha, starting with number one on Friday!  

Terra Core Balance Trainer

So, what is it?

The Terra Core is like a combination of a balance/stability trainer (like the Bosu), a bench, and a stepper... plus a LOT more.  It's an oblong piece of equipment that has an air-filled dome on the top, providing instability when stepped or jumped on.  Unlike most other stability trainers that have a flat, mostly unusable bottom surface, this one has a BUNCH of versatile features like power grip handles, long metal bars for carrying or lifting, and grooves along the curved edges to hold all kinds of resistance tubing.

The top dome is made of a thick, smooth plastic and a rougher plastic to provide some traction.  It stands about 10 inches tall from ground to top, and weighs 28 pounds.  The base is incredibly sturdy and well-made, and the oblong shape provides a lot more surface area to work with, for example when doing wide-stance squats, lying down for crunches, or using as a bench.  It's definitely a portable piece of equipment, too, so you can take it with you to a park or move it outside for a change of scenery.  Below is a picture of the Terra Core in relation to my feet for size comparison (don't mind the dust on top - I filmed a workout with this outside on the porch):

Terra Core Balance Trainer

Possibilities on both sides!

Underneath, the Terra Core offers SO many possibilities for exercises.  (It's actually been an exciting challenge to put together workouts because there are endless options running through my head!)  At each end it has smaller power grip handles to perform, say, bent over rows, push ups, or a clean and press (yes, those are all included in upcoming workouts!).  The longer metal bars that run parallel to it can be used for push ups, rocking back and forth in a plank for some ab work, or just for carrying it around.  You'll also notice the molded grooves along the rounded edges... those are slots to hold resistance tubing when the Terra Core is dome-side-up - a great feature to easily transition from a move on top to immediately using the band, or to use as a bench prop for supine work.  I won't go into too much detail about all the exercise possibilities in this post since there will be a whole workout series devoted to this tool (starting Friday!).  So stay tuned for those, but keep reading because you guys get a special reader discount!

Terra Core underside
Terra Core Trainer

Special discount for blog readers!

The Terra Core is a bit on the pricier side of exercise equipment, running $279 plus tax.  But I'm happy to share 25% off using code INFITINHEALTH at check out - that's almost $70 saved right there!  With all the possibilities of exercises (over 250!) and workouts you can create with this thing, it's a REALLY great addition to for your home gym or fitness studio.

And for all my fellow trainers and instructors out there, Vicore Fitness has partnered with the American Council on Exercise to offer certifications in Terra Core classes and training!  CECs using an awesome piece of equipment?  YAAASS!  The certification and classes will be coming out soon (I can't wait), but in the meantime, check out ACE's review and first thoughts about the Terra Core here.  Stay tuned here on Friday for the first in the Terra Core workout series - a plyometric EMOM (every minute on the minute)... it's a quad & glute burner for sure!

For more information on the Terra Core, visit the Vicore Fitness website, and check out their Instagram for some awesome Terra Core workout videos!  

Readers: chat with me!  Have you heard of the Terra Core before?  Does anything about it intrigue you?  What exercises would you like to see?  If you're a fellow trainer/instructor, do you think you'd be interested in becoming Terra Core certified?  How do you think your clients/classes would like these?  Hope you all have a great rest of your week, and I'll see you back here on Friday for a killer workout!