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HIIT the Core Workout

I am really excited about the 100 day’s til’ summer project! You guys gave me some great feedback and a lot of things to think about when I put the whole thing together! I hope a lot of my blogger friends in the industry, and fitness enthusiast alike will help share their tips! And healthy, easy recipes!

I haven’t posted on Friday in a while! I wanted to get back into my Friday 5 posts…but thought I’d throw out a weekend ab workout for you instead!

Here you go—another pin-able workout {<—not sure if that is even a word?}

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HIITtheCoreWorkout

Set your interval timer for a cardio warm-up {there are free apps on your iPhone too, or online!} 10 seconds for the top number and 20 seconds for the bottom, 8 rounds.

Tabata:

You are doing 2 exercises back and forth. Jump Jump Jacks {a fun alternative to regular jumping jacks)

And burpees. The real kind. Just because I love them and they make every workout better Winking smile

Ab Moves:

Set the interval timer 10 seconds top number, 50 seconds bottom number. 50 second active intervals and 10 seconds to get ready for the next move. Go through a circuit, and do each exercise twice. Or try to!

1 & 5:In & Outs

2 & 6: Straight Arm Side Plank with Rotations {I use a 5 pound weight and it’s killer!)

3 & 7: SLOW bicycles {do these as slow as you can with proper form—you should not feel any pain in your low back!)

4 & 8: front plank

Let me know if you try the workout!!!! I did it today and my abs are feeling it!

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Always check with a physician to make sure you are ready to take on a new fitness program

I hope you all have a great weekend! I’m going to try and hit up a Vinyasa class this afternoon. My client had to cancel so I am going to take the opportunity to practice (it’s been 2 weeks since I’ve done power yoga and I am missing it!).  I have a CPR class tomorrow right smack in the middle of the day {boo!} but I have to keep up with my certs so hopefully it goes fast!! My little brother is home for spring break too and I know he’s dying to see the baby so hopefully we get to spend some time with him!

Also–thanks so much for the advice on Ella! I feel a lot better and am definitely going to use some of the tips you guys told me. So helpful and comforting to hear from other moms! <3

Talk to you Monday!

xo

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29 Comments

  • Reply nicole

    Great workout!

    March 2, 2012 at 9:30 am
  • Reply Tara Burner

    great workout!
    pinning it

    March 2, 2012 at 9:45 am
  • Reply the delicate place

    you know i never thought about tabata warm ups before but i like it! it’s helping warm me up a bit and it def counts in my time for training which is a bonus!

    March 2, 2012 at 10:42 am
    • Reply laury

      Yes! They are great! I usually do a tabata jump rope workout before my actual workout and it really makes a difference!

      March 2, 2012 at 4:10 pm
  • Reply Kathleen @ KatsHealthCorner

    Your workouts are the BEST!

    March 2, 2012 at 11:22 am
  • Reply Tiff @ Love Sweat and Beers

    Thanks for the workout, and more importantly, thanks for reminding me that I need to work on my abs before bikini season!

    March 2, 2012 at 12:42 pm
  • Reply Lisa

    Have fun at yoga! I went this morning and will be doing more yoga for most of the weekend….I should be nice and sore by Sunday night!

    Have fun with your bro!

    March 2, 2012 at 12:47 pm
    • Reply laury

      Yey! Wish we could do yoga together! It was okay…I really enjoy power yoga. I think after the kick ass classes other practices are just okay/ a little boring to me!

      March 2, 2012 at 4:09 pm
  • Reply Tina @ Best Body Fitness

    Just pinned it! Looks GREAT!

    March 2, 2012 at 1:52 pm
    • Reply laury

      Thanks, Tina 🙂

      March 2, 2012 at 4:08 pm
  • Reply Jess @ Blonde Ponytail

    Love it! I teach an Ab Blast class and will certainly incorporate these moves!

    March 2, 2012 at 3:03 pm
  • Reply Lisa @ Healthy Diaries

    Love a good tabata work out. Going to save this one! 🙂
    Have a great weekend!

    March 2, 2012 at 3:08 pm
    • Reply laury

      Yes!! you too, Lisa!

      March 2, 2012 at 4:08 pm
  • Reply Morgan

    I love how you have added a pin it pinterest link to your site! So did you post a hard core ab workout today just to taunt me and make me dream of the days of ab workouts to come??!! Ha ha! Looks like such a great workout! Have an awesome weekend! Much love from the Mo thug!!

    March 2, 2012 at 4:37 pm
    • Reply laury

      Ohhh of course not my love!! Ha!! I know whatyou mean though! I felt so jealous when I saw great ab workouts when I was pregnant!!! Boo!!! Your belly is better though–it’s got a person in it 😉

      March 4, 2012 at 11:56 am
  • Reply Pure2raw twins

    love the workout!! and love intervals, haha

    March 3, 2012 at 11:53 am
  • Reply Amy

    Just wanted to let you know, I repinned this workout also.. the two I’ve pinned of yours have been so popular, they have by far been the most re-pinned pin I’ve pinned (haha lots of “pin” there)!

    http://pinterest.com/pin/196469602463984863/

    March 4, 2012 at 9:37 am
    • Reply laury

      OMG! Wow! That’s awesome, Amy! Haha that’s a lot of pins! Thanks for pinning and letting me know that made my day!

      March 4, 2012 at 11:56 am
  • Reply Kat

    Ok, im pretty sure there is something wrong with you. You actually ENJOY burpees? You weirdo 😉
    I do them not because I love them (actually I despise them, they make me feel so lame!) but I do them to CONQUER them!! No exercise will defeat me 😉

    March 4, 2012 at 11:58 am
    • Reply laury

      Ha~ Yes, there is something wrong with me! I’m a weirdo 😉

      March 4, 2012 at 12:01 pm
  • Reply thehealthyapron

    Hope you had a great weekend!

    March 5, 2012 at 9:47 am
  • Reply Julie

    I wish there was a way you could make me an app for these workouts! I want to try them, but need a more specific guide to follow while I am actually at the gym. Can you get CJ to work on an app for you?? I’m half kidding, but that would be so cool!!!

    March 5, 2012 at 2:29 pm
    • Reply laury

      definitely a good idea!!

      March 5, 2012 at 4:37 pm
  • Reply ZWOW 8 workout review interval at home workout — pure2raw

    […] – The Fitness Dish HIIT the core workout plus our 3:45 mins of holding plank. a great way to start the day with working the ABS! in and out […]

    March 11, 2012 at 10:58 am
  • Reply Lindsay @ The Lean Green Bean

    good one! pinned it!

    March 16, 2012 at 8:46 am
  • Reply Gymboss Interval Timer Giveaway!

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    April 16, 2012 at 11:34 pm
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