Train your abs with a circuit of the top 6 core moves to stabilize your spine and shred up your

stomach. Alternate between 60 seconds of work and 20 seconds of rest for 6 rounds followed by a 1-minute transition period. Perform 3 total cycles. The Core Training Classic Workout How To Get Abs Equipment-Free! By Mike Robertson (MR) StreamFIT Contributor- Corrective Exercise and Performance Enhancement Expert CEO of Robertson Training Systems - http://robertsontrainingsystems.com/ Everyone wants a lean and sexy core. The problem is how most go about achieving it! Standard exercises like crunches and sit-ups are very hard on the lower back, putting tremendous pressure on the areas called your discs. Perhaps more importantly, the lower back isnt really meant to move all that much. It has a certain amount of forward and backward bending, but thats about it. In fact, the smartest and most renowned spinal researchers in the world are coming to one key conclusion in their studies: You dont need to move the lower back; you need to stabilize it! While at first glance this series may not look challenging, weve given you not only awesome exercises to start with, but progressions and regressions to help you customize the program to your own specific needs and current fitness levels. One of the biggest issues with standard crunches and sit-ups is that they only train the core in one plane of movement. In The Core Training Classic, youre going to be training your core in literally every plane of movement. Last but not least, were hitting literally every muscle in your core with this program. People love to talk about the six-pack muscles (rectus abdominus) or even the eight-pack (rectus and the external obliques), and these will be challenged to a high degree. Every muscle in your core, big and small alike, will be trained in the program. Heres just a quick rundown of each exercise, and what it brings to the table: Front Planks train the rectus abdominus and external obliques. This is also a functional position for movement and life, as many of the lifts youll perform on a daily basis require you to hold a neutral position through your core and lower back.

Side Planks develop not only the external obliques, but a big muscle on both sides of your back called your quadratus lumborum. This guy is critical for stability in side-toside motions.

Mountain Climbers arent what you remember. Done correctly with the hips down and the spine in neutral, they will not only smoke your abs but also develop your hip flexors to a high degree. Weak hip flexors (and especially the psoas) can cause issues with muscle tension in the outer hip and front of the thigh.

The Birddog Isometric (ISO) Hold trains all the small stabilizing muscles around your spine. Muscles like the multifidi, rotatores, transverse abdominus, etc. dont get much attention but theyre critical for long-term spine health. The key on birddogs is to focus on staying as stable as possible! Make sure only your arm and/or legs move, and nothing else.

The Dead Bug is a long-lost exercise that is coming back en vogue. Like the front plank it trains the rectus abdominus and external obliques, but in a slightly different fashion. Perhaps most importantly this exercise teaches you to control your rib and pelvic position, which is going to give you better body control, posture and alignment.

Last but not least, Wall Press Abs are an awesome exercise because they not only smoke your core but re-train your breathing patterns as well. Getting deep, diaphragmatic breaths is critical for optimal health. If you improve the function of your diaphragm youll have less stress and anxiety, sleep better, and flat out feel better as well.

Whether your goal is to look better, move better, or flat out feel better, The Core Training Classic Workout can help you get there in the safest and most effective manner I know. I sincerely hope you enjoy the workout (no equipment is required), and good luck! The Core Training Classic:

Train your abs with a circuit of the top 6 core moves to stabilize your spine and shred up your stomach. Alternate between 60 seconds of work and 20 seconds of rest for 6 rounds followed by a 1-minute transition period. Perform 3 total cycles.

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Ultimate 20/10 Bodyweight Cardio/Core Challenge Workout In this 40-minute equipment-free workout you can do anytime, anywhere, you will alternate between 20 seconds of work and 10 seconds of rest for a cardio exercise and 20 seconds of work and 10 seconds of rest for core exercise. In this 40-minute equipment-free workout you can do anytime, anywhere, you will alternate between 20 seconds of work and 10 seconds of rest for a cardio exercise and 20 seconds of work and 10 seconds of rest for core exercise for 4 straight minutes followed by a 1-minute transition period. Each station lasts 5 minutes long and there are 8 total stations for an incredible fatblasting, metabolism-boosting fitness experience: Station#1: Stationary Running/Mountain Climbers Station#2: Jumping Jacks/Push-up Jacks Station#3: Skater Jumps/T-Push-ups Station#4: Ground Zero Jumps/Plank to Push-ups Station#5: Running Lunges/Plyo Side Planks Station#6: Hops/Push-up Walkout Station#7: Iso-Explosive Squat Jumps/Cross-Body Mountain Climbers Station#8: Shadow Boxing/Clockwork Side Plank

Bad A$$ 30-Minute Bodyweight Burpee Bootcamp Workout The burpee is the baddest exercise on the planet so we made an all-burpee workout using bodyweight-only and ideally a low box. Perform 60 seconds of work and 60 seconds of rest for 15 total rounds. Each round features a cool new burpee variation. The burpee is the baddest exercise on the planet (read this great introductory article about the burpee if you're not that familiar with it HERE), so we made an all-burpee workout using bodyweight-only and ideally a low box to allow for better exercise performance and reduced risk of injury. Here's how it works: - Perform 60 seconds of work and 60 seconds of rest for 15 total rounds. During the 60 seconds of rest, you'll perform active recovery drills in the form of corrective stretching and self-massage. - There is a built-in warm-up and each round features a cool new burpee variation that gets progressively more difficult as outlined below: 1- Burpee Mobility 2- Burpee + Push-up + Jump 3- Skater Jump Burpees 4- Staggered Burpees (L) 5- Staggered Burpees (R) 6- 1-Leg Burpees (L) 7- 1-Leg Burpees (R) 8- 1-Arm Burpees (L) 9- 1-Arm Burpees (R)

10- 1-Arm-1-Leg Burpees (L) 11- 1-Arm-1-Leg Burpees (R) 12- Side to Side Burpees 13- 1-Arm Side Burpees (L) 14- 1-Arm Side Burpees (R) 15- Bounding Burpees The key is to only stick with the burpee variations that you can complete with good form and technique. Ultimately, your goal is to be able to follow-along with me until the grand finale during the 15th and final round - with a bit of a blooper to watch for too, ha!

15-Minute Free Flow Fitness Pre/Post-Workout , Equipment-Free Recover to uncover your potential! This workout is an excellent warm-up, cool-down, or recovery workout. The key is to relax and flow throughout the routine. Think about smooth transitions and graceful movement. You will feel loose as a rubber goose by the time you are finished! All you will need is a pillow, pad, or towel to kneel on and your bodyweight. So get your free flow on and follow-along with David Jack. 15-Minute Free Flow Fitness with David Jack Recover to Uncover Potential! This workout is an excellent warm-up, cool-down, or active recovery workout. The key is to relax and flow throughout the routine. Think about smooth transitions and graceful movement. You will feel loose as a rubber goose by the time you are finished. All you will need is a pillow, pad, or towel to kneel on and your bodyweight. So get your free flow on and follow-along with strength and conditioning expert David Jack. Outlined below is the exercise sequence for your reference: 1) Wrist Circles 2) Arm Circles 3) Standing Single-Leg Ankle Mobilizations 4) Standing Bodyweight Rocking Heel Raises to Toe Raises 5) Rotating Ankle Roll Plus Calf Raise 6) Standing Hip Circles 7) Standing Hip Circles Plus Lateral Leg Raise 8) March Plus Arm Swings 9) Kneeling Hip Stretch Plus Arm Raise 10) Kneeling Hip Stretch Plus Twist- arms extended overhead 11) Kneeling Hip Stretch Plus Twist- arms extended at sides

12) Bent Thoracic Rotation 13) Lying Tree Plus Lateral Leg Extension 14) Bird Dog Plus Elbow to Knee Tuck 15) Spider Stretch Plus Reach and Extend into Downward Dog 16) Standing Alternating Quad Stretch 17) Standing Alternating Hip Cradle Stretch 18) Jumping Jacks