Crunch it Out, Bend it Back Core Workout

This core workout will evenly work both the front and back of your core stimulate both abdominals and lower back muscle groups. Great for a short core workout and an all round core workout to develop a strong core for protecting your lower back,  mobility and helping to counter poor working posture at desks during the workday.

Equipment

Workout 

Perform 2-3 sets of 15-18 repetitions on each exercise

  1. Bent Knee Crunch
  2. Box Crunch
  3. Leg Lower
  4. Dorsal Raise
  5. Standing Good Morning

1. Bent Knee Crunch

2. Box Crunch

3. Bent Knee leg Lower

4. Dorsal Raise

5. Standing Good Morning

Outdoor Workouts To Challenge Yourself This Summer

unsplash-logoViktor Kern

There’s no time like summer to take your workouts outdoors. Exercising out in nature releases feel-good hormones to boost your mood and gives you your dose of vitamin D — essential for healthy bones. Moreover, outdoor workouts also burn more calories than indoor ones due to the extra challenge of changing temperature and terrain, research from the University of Exeter reveals. And if you’re wondering how to start exercising outdoors, we’ve got you covered. Here are three fun workouts to build your strength, endurance, and fitness.

Pool workout

Water workouts are low-impact exercises gentle on muscles, bones, and joints. They’re therefore great for people with fibromyalgia and arthritis. Pool workouts also strengthen your balance, stamina, and agility — making them perfect for beginners and experts alike.

Swimming laps are enough to work for all your major muscle groups and burn hundreds of calories, but you can mix your swim session up with other moves. Stationary exercises like jumping jacks, leg lifts, and flutter kicks are extra challenging underwater. Use ankle weights for an even bigger burn.

Go cycling

If you prefer working out from the shaded, air-conditioned comfort of your home, a stationary bike is ideal. Gradually increase the intensity and you’ll test your endurance and get a great workout in. However, there’s something freeing about cycling in the great outdoors. Jump on your bike and try this half hour workout:

  • 15 minute warm up, moderate pace

  • 10 seconds fast pedalling, 1-minute recovery

  • 20 seconds fast pedalling, 1-minute recovery

  • 30 seconds fast pedalling, 2-minute recovery

  • 10 seconds fast pedalling, standing up, 1-minute recovery

  • 15 seconds fast pedalling, standing up, 1-minute recovery

  • 20 seconds fast pedalling, standing up, 2-minute recovery

  • 5 minutes moderate pace, 5-minute easy riding

Beach workout

A brisk walk or run on the beach is a deceptive challenge. Loose sand provides plenty of resistance: you’ll strengthen your muscles and burn more calories than you would on a treadmill. Take it up a notch and do this beach leg workout:

  • Reverse lunges (15 reps per leg)

  • High knees (30 seconds)

  • Squat jumps (15 reps)

  • Jumping jacks (1 minute)

Repeat this set three times, taking a 30-second rest in between sets.  

Finally, always remember to stay hydrated and wear sweatproof sunscreen to stay safe. You can also start venturing further afield and exploring new places to workout. Exercising outdoors is a great way to stay healthy, but — most importantly — it keeps fitness fun!

Plank Barrel Turn Workout

This simple workout features only 3 exercise to make an excellent superset to maximise your workout time, each circuit is short and effective.

Isometric exercises are excellent at engaging the core and stabilising muscles requiring constant firing to maintain form and correct body alignment. This workout is called a plank barrel turn as you will be moving straight from one plank exercise to the next WITHOUT rest. This turns these simple plank exercises into a quad super-set. 

Perform the workout at a circuit for 2 to 3 rounds, remember there is no rest between each exercise, simply move to that plank position.


Equipment

Workout

Simple plank barrel turn workout, quick and effective, a supperset workout.

Frequency, Intensity, Time & Type

  • F = 2 to 3 Circuits
  • I = Moderate (forearms variations)
  • T = 30-60 seconds per circuit
  • T = Isometric Circuit Superset

Exercises

Exercise Videos

That’s it, nice and simple, give it ago.


 

PLANK BARREL TURN Workout Plan

Plank Barrel Turn Workout Social (1)

Get the workout plan based on this PLANK BARREL TURN with additional core focused workouts over a 4 week training plan. This a simple workout plan to supplement any training regime or schedule.

You Get:

  • The Workouts and Plan to Download and keep.
  • 4 weeks access to Kiss Fitness Online
  • Messege a Personal Trainer
  • Track Stats and Workout
  • Full Video demonstrtions of workouts
  • Full instructions
  • Calender of planned workouts
  • Add your own workouts

All for £2.99

Purchase Workout Plan

Isometric Heaven Core Circuit Workout

Get ready to hold those planks and bridges, this workout has no movement with isometric contraction the focus of this short core workout. Holding an isometric or stationary position constantly stimulates the core muscles and stabilizers improving core conditioning and stability.

Ideally perform this workout 2-3 times per week. Perform as a circuit, 1 set of each exercise and complete as many circuits as you feel comfortable.


Equipment

Workout

2-3 rounds of 40 seconds work with 20 seconds rest

Side Planks

Supine Bridge

Supine Bridge on Hands (Table Top Bridge)

Side Planks on Straight Arms

The workout above is one of the workouts included in the Isometric Heaven workout plan shown below.


ISOMETRIC HEAVEN Workout Plan

Mat Isometric Heaven Core Circuit Workout Plan Social

Get the workout plan based on this isometric heaven workout with additional core focused workouts over a 4 week training plan. This plan will build your core and stabilising muscles, excellent for strengthening the core for all types of sports. It will strengthen the back and help reduce associated back pain.

You Get:

  • The Workouts and Plan to Download and keep.
  • 4 weeks access to Kiss Fitness Online
  • Messege a Personal Trainer
  • Track Stats and Workout
  • Full Video demonstrtions of workouts
  • Full instructions
  • Calender of planned workouts
  • Add your own workouts

All for £2.99

Purchase Workout Plan

5 Exercise (Medicine Ball) Workout

The Medicine Ball is a simple piece of kit accessible by home users and at any local gym, they offer additional intensity to core exercises while adding dynamic & functional movements to others. If you don’t already own a medicine ball, it’s a worthwhile investment for your home workouts. In this weeks workout, we’ll be using a Medicine Ball to stimulate the core, choose an appropriate weight and get started.


Equipment Required

Workout

Frequency, Intensity, Time & Type

Perform workout with 2 or 3 sets of 18 repetitions on each exercise with a weight between 1 & 8kg. This is a basic workout format, perform each exercise sets and reps before moving on to the next exercise. Rest between exercises.

Exercises

  1. Medicine Ball Weighted Crunch
  2. Medicine Ball Russian Twist
  3. Medicine Pass Around
  4. Medicine Ball Seated Rotation
  5. Medicine Ball Reverse Crunch

1. Medicine Ball Weighted Crunch

2. Medicine Ball Russian Twist

3. Medicine Ball Pass Around

4. Medicine Ball Seated Rotation

5. Medicine Ball Reverse Crunch


 

QUICK 5 EXERCISE MEDICINE BALL WORKOUT Workout Plan

Medicine Ball Quick 5 Exercise Core Workout Plan by Daniel Jeal Kiss Fitness Personal Trainer Social

Get the workout plan based on this QUICK 5 EXERCISE MEDICINE BALL workout with additional core focused progessive workouts over a 4 week training plan. This a simple workout plan to supplement any training regime or schedule.

You Get:

  • The Workouts and Plan to Download and keep.
  • 4 weeks access to Kiss Fitness Online
  • Messege a Personal Trainer
  • Track Stats and Workout
  • Full Video demonstrtions of workouts
  • Full instructions
  • Calender of planned workouts
  • Add your own workouts

All for £2.99

Purchase Workout Plan

TRX 6 Minute LBT Circuit Workout

This workout users the TRX! Don’t have one? Then you need one. The TRX Suspension Trainer is simply the most versatile piece of training equipment you’ll ever need, it will last for years. I highly recommend you purchase one, unlike the Swiss Ball which is gathering dust somewhere in your house, you’ll actually use this, you can work every area of your body with it, ditch that gym membership and get yourself one of these. Click the links below to search Amazon.co.uk for the current best deals.

 You are also likely to find The TRX Suspension Trainer hanging up in the functional training area of your local gym, take this workout with you. Buy this Workout on Kiss Fitness Online to track this workout via your phone or tablet using our Online Training App powered by Trainerize

This Leg’s, Bum’s & Tum’s Circuit workout is a quick fix, you can choose to do 1,2 or 3 circuits with each round lasting just 6 minutes. Ideal for when you are short of time, workouts don’t have to be long and this work certainly is not. It will however be effective. Choose an angle of intensity that challenges you to get the most benefit from this workout.

Equipment

Workout

Perform 1,2 or 3 rounds of 40 seconds work and 20 seconds rest.(6 minutes per round)

9 Minute Core Stabilisation Circuit Workout

This Stabilisation workout is a core engaging workout to simulate better balance and core stabilization, an excellent workout for activating the core stabilizers focusing on balance and isometric exercises. Re-center your core with this 9 minute core stabilsation workout, perform 1 or 2 circuits.


Equipment

Workout

  • 20 Seconds REST
  • 40 Seconds WORK
  • CIRCUITS: 1 or 2
  1. Kneeling Lean (left) | 40 seconds
  2. Kneeling Lean (right) | 40 seconds
  3. Supine bridge with Leg Extension (left leg) | 40 seconds
  4. Supine bridge with Leg Extension (right leg) | 40 seconds
  5. Kneeling Superman (left) | 40 seconds
  6. Kneeling Superman (right) | 40 seconds
  7. Isometric V-Sit | 40 seconds
  8. Plank with Knee Tuck | 40 seconds
  9. Table Top Bridge | 40 seconds

Kneeling Lean

Kneeling Lean

Supine bridge with Leg Extension

Kneeling Superman

Isometric V-Sit

Plank with Knee Tuck

Table Top Bridge

7 Minute Dumbbell Core Circuit

Dust of your dumbbells, were going to add intensity to a core circuit with a dumbbell, this simple circuit can be done as man times as required.

  • Rounds: 2-3
  • Time: 45 seconds work | 15 seconds rest

Time your workout with a Gymboss Interval Timer

 

Equipment

Workout

  1. Plank (forearms)
  2. Dumbbell Russian Twist
  3. Plank (straight arms)
  4. Dumbbell Hand to Knee Crunch
  5. Plank Up/Downs
  6. Dumbbell Side Plank with Roll Under
  7. Spiderman Plank

1. Plank (forearms) | 45 seconds

2. Dumbbell Russian Twist | 45 seconds

3. Plank (Straight Arms) | 45 seconds

4. Dumbbell Hand to Knee Crunch | 45 seconds

5. Plank Up/Downs | 45 seconds

6. Dumbbell Side Plank Roll Under | 45 seconds

7. Spiderman Plank | 45 seconds

7 Minute Core Circuit

This quick 7 minute circuit is a complete core workout, very simple and it will work your entire core. Complete the circuit as many times as required for your goal and desired intensity, increase or decrease time to suit you own ability and progress from there.


Equipment

40 seconds work / 20 seconds rest

(7 minute circuit)

2. Box Crunch

3. Leg Lower

4. Side Plank

5. Resistance Band Side Bend

6. Dorsal Raise

7. Supine Bridge

Fitness Ball Core Sculpt Circuit Workout

Get ready to dust off that Fitness Ball, an excellent piece of equipment that’s cheap with hundreds of exercises that can be done with this simple bit of kit. This Fitness Ball Core Circuit is a simple workout that can be done at home in your living room, only a small amount of space is needed. This is an intermediate workout requiring good balance and core control on the Fitness Ball. 


Equipment

Workout

Perform workout as a circuit, complete 1,2 or 3 circuits depending on your ability level and personal goals.

  1. Fitness Ball Crunch x 18
  2. Fitness Ball James bond x 18
  3. Fitness Ball Prone Pull In x 18
  4. Fitness Ball Roll Out x 18
  5. Fitness Ball Dorsal Raise x 18

1. Fitness Ball Crunch x 18

2. Fitness Ball James Bond x 18

3. Fitness Ball Prone Pull In x 18

4. Fitness Ball Roll Out x 18

5. Fitness Ball Dorsal Raise x 18


We hope you like and find this workout useful, if you enjoyed this post, please subscribe to our blog and social channels. You can find more exercise on our YouTube channel.

Workout Designed by Dan at Kiss Fitness, follow on Twitter at @DoctorJeal