Abs and Core Exercises

Workouts for Increased Flexibility and Increased Spinal Mobility

Edward Massey • October 24, 2016
Bodyweight Lower Body #2 by Keith Johnson
1. Bodyweight Lower Body #2
Bodyweight Lower Body #2
Lower Body #2 will help you build strength in your lower body, from the core down. With bursts of cardio throughout the workout, you'll also get calorie busting cardiovascular benefits in just 20 minutes, using only your body weight.
2. Bodyweight Upper Body #1
Bodyweight Upper Body #1
Upper Body #1 focuses primarily on building strength in the upper half of your body, but don't be deceived - you'll be still be working every muscle of your body in under 20 minutes with this efficient workout.
3. Bodyweight Total Body #2
Bodyweight Total Body #2
Total Body #2 is designed to work every inch of your body in under 20 minutes through optimized circuit blocks of upper body, lower body, cardio, and core.
4. Bodyweight Total Body #5
Bodyweight Total Body #5
Total Body #5 is the most challenging workout of the Evolution6 program with moves like bear that test your stability, strength and endurance. Get your workout done in just 20 minutes, using your body weight only, no excuses.
5. Bodyweight Cardio + Core #1
Bodyweight Cardio + Core #1
Keith is standing by with his optimized formula of non-stop bodyweight exercises that will build muscle, cut fat and work your entire core. Check out his Evolution6 series for a 6-week fitness challenge.
6. Muscle Recovery + Flexibility
Muscle Recovery + Flexibility
Kelly Lee is taking you Back to the Basics of Strength Training. If you're following the series, this class serves as a well-deserved stretch and recovery break from all the hard work you've been putting in. Kelly will guide you through active stretches designed to reduce tightness, stress, and tension while creating more mobility throughout your body. With increased mobility, you will help prevent injuries and improve your athletic performance.
7. HIIT #5 - Performance
HIIT #5 - Performance
Get ready to do some really dynamic moves - over 16 different movements. Put everything you've learned in Sarah's other workouts into action. Grab your hand weights - if you have them, for a greater challenge - and have some fun. This workout offers a ton of variety with no repeating the same move twice.
8. Mindful Movements #2 - Recover & Regenerate
Mindful Movements #2 - Recover & Regenerate
This routine is designed to alleviate pain and give your body a much needed break following intense workouts. Sarah will draw your awareness towards common areas that may be causing you pain in order to increase your mobility, repair areas of tightness, and speed up muscle recovery. Ditch the knots and the stress holding you back from your best self!
9. Cardio Core #4 - Combo
Cardio Core #4 - Combo
Jumpstart your metabolism with a lot of movement! This workout consists of a 10-minute Tabata-style (20-seconds on/10-seconds off) cardio session, followed by 13 minutes of core work. This is a great full body workout that will get your heart rate up and then focus on toning and sculpting the abs. Get after it and enjoy!
10. Mindful Movements #1 - Restore & Breathe
Mindful Movements #1 - Restore
This routine is designed to give your body a break following intense workouts from prior days and also to learn how to improve your breathing and open up tight muscles to enhance your performance in all of your activities. This is not a strenuous flow, but instead includes movements where you will be holding stretches and poses intended to promote recovery and rejuvenation. You will be amazed at how much your range of motion improved from the start of the routine to the end!
More In This Topic
Fitness Challenge
Pace and Go
Strength and Agility
Pace and Go
Start With Grokker Today
Unlimited access to an unparalleled variety of at-home workouts, yoga, and more
No hassle, cancel any time