| TOTAL TIME 15:00 |
ARMORED ABS |
This core-focused routine targets your abs as well as your hip flexors, lower back, and legs, creating a toned, tighter, stronger, and more stable midsection.
Do each exercise for 30 seconds. Do three rounds of each set before moving to the next. Rest 30 seconds after each round.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| V-Up | 0:30 | 0:00 |
| Side Plank (right) | 0:30 | 0:00 |
| Plank | 0:30 | 0:00 |
| Side Plank (left) | 0:30 | 0:00 |
 REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Diagonal Mountain Climber | 0:30 | 0:00 |
| Double-Cross Reach | 0:30 | 0:00 |
| Russian Twist | 0:30 | 0:00 |
| In-and-Out Abs | 0:30 | 0:00 |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Pike | 0:30 | 0:00 |
| Circles (right) | 0:30 | 0:00 |
| Circles (left) | 0:30 | 0:00 |
| Bicycle Crunch | 0:30 | 0:00 |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| TOTAL TIME 10:00 |
QUAD KILLER |
Ten pounds of muscle will burn 50 calories in a day spent at rest, while 10 pounds of fat will burn only 20 calories. Now imagine how many calories lean muscle will burn while working! The quads are some of the largest muscles in the body and therefore consume the most calories both at work and rest.
Do each exercise for 30 seconds, followed by a 10-second rest. Rest 30 seconds after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Squat | 0:30 | 0:10 |
| Pedal | 0:30 | 0:10 |
| Squat Jump | 0:30 | 0:10 |
| REPEAT 4 ROUNDS |
REST 30 SECONDS | |
| TOTAL TIME 10:00 |
PEEL OUT |
The pelvic peel is a simple exercise, but very effective for maintaining strength in the lower back and preventing lower-back pain. Pelvic bridging also strengthens the paraspinal muscles, the quads, hamstrings, abdominals, and the glutes. The pigeon and butterfly variations add intensity to the routine.
Do each exercise for 30 seconds, followed by a 10-second rest. Rest 30 seconds after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Pelvic Peel | 0:30 | 0:10 |
| Pigeon Peel | 0:30 | 0:10 |
| Butterfly Peel | 0:30 | 0:10 |
| REPEAT 4 ROUNDS |
REST 30 SECONDS | |
trainer tip
Focus on engaging the glutes as you lift your hips during the pelvic peel. For an added challenge, try doing any of the peels with your feet elevated on a bench or BOSU ball.