Abs and Core Exercises

Workouts for Increased Spinal Mobility and Injury Prevention

Edward Massey • October 24, 2016
Bodyweight Total Body #5 by Keith Johnson
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1. Bodyweight Total Body #5
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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.
2. Muscle Recovery + Flexibility
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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.
3. HIIT #5 - Performance
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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.
4. Mindful Movements #2 - Recover & Regenerate
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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!
5. Cardio Core #4 - Combo
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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!
6. Mindful Movements #1 - Restore & Breathe
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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!
7. Cardio Core #2 - Flow
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This 30-minute workout incorporates light weights into a continuous flow of movement leaving you dripping and full of endorphins. Use this workout as a very active recovery from the HIIT workouts in Sarah's Mind, Body, Flow series to keep that metabolism up and your body moving on days you feel like you need a good sweat and natural energy boost.
8. Total Strength: Yoga for Total Body Flexibility
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Whether you are as flexible as a piece of chalk or a piece of rubber, this video is perfect to release tight aching muscles and improving your flexibility. In this video you will be taken through a variety of yoga poses and fitness stretches, designed for the less flexible, to keep you moving on your off days, and to improve your overall mobility. Join John Godfrey in this Grokker Premium Video as he helps you achieve total body flexibility in this short 20-minute stretching session.
9. 20-minute Pilates for Strong Abs & Core
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In this 20 minute Pilates routine, Lottie focuses on strengthening your core with challenging exercises that target loads of different angles of your abdominals, sides, back and glutes. By strengthening these muscles you can work towards achieving a more toned and tight mid-section.
10. Advanced Pilates: Intense Abs & Core Burn
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Ready to take it up to the next level? If yes, this full-body, ab-blasting Pilates routine is for you. In this video, Elaine builds on the movements from her beginner and intermediate Pilates/Abs videos and incorporates cardio blasts and intense toning movements. So if you are looking for a challenging routine that will have you sweating, grab a mat and let's get going.
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