This is a no repeat 30 minute ab workout and core workout you can do anywhere, focusing on the rectus abdominus muscles, the obliques and the strength of your core.

If you are aiming for that aesthetic look of a toned stomach, it really is important to, along side working on your rectus abdominis muscles (the visible abs!), target your core to strengthen and increase stability. This core, upper and lower abs workout will do just that.

Simply try your best at the plank!! This is part of a challenge in August so many of you have been doing this daily! So I’m sure your body is feeling these planks a lot more now! I sure am!

Most importantly… go at your own pace and stop when you need to!!!!

This 30 min abs no repeat workout involves exercises performed for 50 seconds each, followed by 10 seconds to get ready for next exercise.

DOUBLE LEG LOWER
FLUTTER KICKS
TOE TAPS
V SIT SCISSORS
V SIT TUCK TO EXTENSION
CRUNCH
X ARM TABLE TOP CRUNCH
3 POINT TAP CRUNCH
BUTTERFLY CRUNCH
ELBOW TO CROSS KNEE CRUNCH
ELBOW TO CROSS KNEE CRUNCH (Opposite Side)
TABLE TOP CRUNCH
SIDE REACH TABLE TOP CRUNCH
SIDE REACH TABLE TOP CRUNCH (Opposite Side)
SLOW SIT UP
TOE REACH TO HOLLOW
REVERSE CRUNCH
SLOW BICYCLE
ON HANDS TUCK TO EXTENSION
ALTERNATING HAND TO FOOT HOVER
WIDE CIRCLE LOWER
LEG LOWER OPENER
HALF BICYCLE
TUCK TO HOLLOW
CRUNCH PULSES
PLANK to finish (4 minutes)

Of course, simply bend at knee or perform alternate leg if required for any leg lowering movements.

I hope you enjoy this routine and I would love to know how you get on!

Cx

My FREE 10 Week EPIC Program

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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Hi everyone, welcome back to our channel. In this video, We’re going to show you [chest workout with dumbell at home for women]

Our channel is about [chest workout with dumbell at home for women]. We cover a lot of cool stuff like [chest workout with dumbell at home for women].

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This video concentrates on your back & spine. Your spine determines your aging. A good spine is very good for anti-aging. It also relieves tension in your lower back.
Get MickeyMized!!!

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Upper body GIANT sets! Arms, Chest, Back, Shoulders and Core! Increase strength, build muscle and improve muscular endurance with this 30 minute upper body workout!

The timer will be on for 45 seconds each exercise, straight onto the next! We have 45 seconds rest between each giant set and perform each giant set x2 sets!

We target the shoulders, then back, then the chest and finishing with arms and more shoulders!

For this workout, you will need a pair of dumbbells, a chair and your mat! The dumbbells I am using for your reference are 15kg each and 8kg each!

SEATED SHOULDER PRESS
LATERAL RAISES
FACE PULLS
PIKE PUSH UPS

SEATED SHOULDER PRESS
LATERAL RAISES
FACE PULLS
PIKE PUSH UPS

BENT OVER ROW
RENEGADE ROW
SUPERMAN
PULLOVER

BENT OVER ROW
RENEGADE ROW
SUPERMAN
PULLOVER

CHEST PRESS
DIAMOND PRESS
FLYES
PUSH UPS

CHEST PRESS
DIAMOND PRESS
FLYES
PUSH UPS

CLEAN TO PRESS
HAMMER CURLS
ALT X BODY CURL TO ARNOLD PRESS
SKULLCRUSHERS

CLEAN TO PRESS
HAMMER CURLS
ALT X BODY CURL TO ARNOLD PRESS
SKULLCRUSHERS

Finisher:

30/30/30/30

DIPS
ALTERNATING CURLS
DIPS
ALTERNATING CURLS!

So much volume! So many quality reps!

Please ensure you perform each rep the very best you can!

Try to keep your breath as relaxed as possible.

Quality over quantity applies! Slow down the push ups, aiming for the best reps you can rather than the number of reps!

I’m very excited for you to smash this one!!

Let’s go!!!

Cx

To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs

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▶ Email: info@carolinegirvan.com

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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