This Core Workout is Just in Time for Summer
  • May 22, 2015
  • I’m a lot like my dog in a lot of ways (stay with me for this): I get grumpy when I’m hungry, I’m always down for a nap and I’m happiest when I’m outside enjoying some balmy, summer weather. I always tell Hubs that the Dog (Maverick) is my soulmate (which I’m sure he loves) because of the way that he gets an extra bounce in his step when summer rolls around.

    asweatlife_This Core Workout is Just in Time for Summer_Maverick

    The dog and I have been bouncing around this week and with Memorial Day ahead of us, summer is unofficially here. For many that means that means road trips and time away from the gym.

    With sunshine on your face (SPF, please) and this summer thing happening all around you, it’s tempting to lace up your running shoes and simply run your way through summer. Run your hearts out, sweat-lifers, but variety and cross training will help to keep your injury count down. Throughout the summer, when you find yourself running more, we’re challenging you to use any of our bodyweight workouts to add to the work that you’re doing.

    This week, we’re dishing out a core workout, but if you want, you can add that onto this 30-minute workout. Need some tunes? Clap along with my current Spotify playlist.

    Here’s your workout!

    asweatlife_This Core Workout is Just in Time for Summer_15 05 20

    Heel reaches: In a tabletop crunch position, lift your head and shoulders slightly and press your heels out and in. Keep your lower back close to the ground.

    asweatlife_This Core Workout is Just in Time for Summer_Heel reaches_2 asweatlife_This Core Workout is Just in Time for Summer_Heel reaches_1

    V reaches: With your legs in a V, reach through as you crunch, picking your shoulders up off the floor.

    asweatlife_This Core Workout is Just in Time for Summer_V reaches_1 asweatlife_This Core Workout is Just in Time for Summer_V reaches_2

    Can can kicks: Rest on your forearms and keep your body in a V shape. With your core tight, switch-kick your legs.

    asweatlife_This Core Workout is Just in Time for Summer_Can can kicks_1 asweatlife_This Core Workout is Just in Time for Summer_Can can kicks_2

    Clam shell crunches: When your head is rested on the ground, your feet are together and knees are apart, putting your legs into a diamond shape. As you crunch up, bring your knees together. As you lower down, separate your knees.

    asweatlife_This Core Workout is Just in Time for Summer_clam shell_2

    asweatlife_This Core Workout is Just in Time for Summer_clam shell_1

    Bicycle crunches: For this variation, take your right elbow to your left knee and pulse – or only move about two inches in and out – together. Halfway through, switch sides and do the same thing.

    asweatlife_This Core Workout is Just in Time for Summer_Bicycle crunches_2 asweatlife_This Core Workout is Just in Time for Summer_Bicycle crunches_1

    Plank knee pulses forward: In a plank position, lift one knee off the ground and pulse it forward moving it from the same-side knee to center. Halfway through, switch legs.

    asweatlife_This Core Workout is Just in Time for Summer_Plank knee pulses forward_2 asweatlife_This Core Workout is Just in Time for Summer_Plank knee pulses forward_1

    Superman lifts: Laying face-down with your feet on the floor, lift up your upper body 4-5 inches off the floor.

    asweatlife_This Core Workout is Just in Time for Summer_Superman lifts_1 asweatlife_This Core Workout is Just in Time for Summer_Superman lifts_2

    Laying pinky lifts: Lay face-down on the floor with your arms straight to the sides of your shoulders and your palms facing back. Lift your pinkies. You should feel your upper-back working as your shoulders come together.

    asweatlife_This Core Workout is Just in Time for Summer_Laying pinky lifts_1 asweatlife_This Core Workout is Just in Time for Summer_Laying pinky lifts_2

     

    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of aSweatLife.com a destination for living your best life, with fitness as the catalyst. She's also the co-founder and head of strategy of the SweatWorking App. But before starting health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison. For the first decade of her career, she created and executed social media strategies for brands. aSweatLife fuses her experience and her passion for wellness and SweatWorking was the natural evolution of that experience. You can find Jeana leading the team at aSweatLife, hosting aSweatLife’s monthly #Sweatworking events, and - on the rare evening off - you may find her using her Personal Training certification to coach group fitness classes across Chicago.