Join Coach Angela from Team Betty Rocker for a quick workout to fire up your abs and strengthen your entire core!
Coach Angela is an ISSA Certified Personal Trainer, Kickboxing Instructor and Team Betty Rocker Coach.
Building a strong core is important for our posture, stability and overall strength. Workouts like this are an integral part of a balanced training program.
Practicing your form and making sure that you have proper core engagement protects your back, improves posture and alignment, and helps you think about core engagement even as you go through your daily activities.
Check out my free Foundations of Functional Fitness Workshop to learn different techniques in these 15 minute classes with a focus on functional movements and different variations and modifications you can use.
Now let’s get ready to power through this quick workout with Coach Angela!
If you enjoyed that workout and are looking for a sequenced plan that will make the most of your training time, the Quick Strength and Shred Challenge in Rock Your Life is perfect for you!
This power sculpt challenge will work your entire body, giving you balanced strength circuits combined with fast plyometrics. Plus energizing power yoga and restorative yoga to balance it all out! All in just 15-20 minutes a day!
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Quick Core Burn
Click to expand and see all workout move descriptions
Equipment: No equipment needed.
Format: Perform each exercise for the prescribed time/reps, and repeat the sequence 3 rounds.
Glute Bridge March (0:45)
- Begin by lying on your back with your knees bent, feet planted, core braced, and lower back making gentle contact with the mat.
- With your arms extended on the mat beside your body to support you, press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
- From this position, while maintaining elevated hips and a straight line from your shoulders to your knees, lift your left foot off of the mat and drive your knee towards your chest.
- Plant your left foot back down and repeat the knee drive with your right foot.
Continue alternating legs for allotted time. - MOD: Remove the march and hold the static glute bridge position.
Extend to Crunch (10)
- Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making gentle contact with the mat.
- Extend your arms beside your ears, using your core to lift your shoulders off of the mat and extend your legs out long to a hover.
- Bend your knees as you crunch them in towards your chest and simultaneously move your extended arms down to either side of your bent legs.
- With control, extend your body back to the starting position of hovered shoulders and legs.
- Be mindful to not strain your neck by keeping your head in a neutral position (not looking up or down) and repeat for allotted reps.
- MOD: Keep your arms lifted and extended the sides of your torso, and your legs bent, gently tapping your toes to the mat instead of fully extending your legs.
This 14-day free workshop can be done along side any workout program!
Sign up and start today and get more out of your workouts!
Bodyweight Good Mornings (10-12)
- Begin standing with your feet hip width distance, core braced, and shoulders back and down (as if you are standing against a wall).
- With a slight bend in your knees, hinge forward at the hips while maintaining a flat back and lower your torso until it’s nearly parallel to the mat, reaching your arms out long beside your ears.
- Pause for a moment and then drive through your feet to come back to a standing position, squeezing the glutes at the top.
- Repeat this sequence for allotted reps.
Leg Circles (0:45-1:00)
- Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making gentle contact with the mat.
- With your arms extended beside your body on the mat for support, use your core to lift your shoulders off of the mat and extend your legs out long to a hover.
- Maintaining lifted shoulders, move your legs together clockwise and then counterclockwise in a circle, being mindful that your lower back maintains contact with the mat for the duration of this exercise.
- Repeat for allotted time.
- MOD: Place your hands behind your head, elbows out wide for neck support and keep your legs bent for the duration of this exercise.
Great job Rockstar! Don’t let anything stop you from taking care of your body in whatever way is right for you today! Check in with Coach Angela and myself to let us know how you’re doing today.
Check out these progress shots from Bailey, a Rock Your Life member who has had amazing, sustainable results over the past 2 years from having a supportive community, and consistent access to workout classes and challenge programs.
“I have been doing Betty Rockers workouts since July of 2020 . Today I took a progress pic just to see how far I have come! The first pic is from 7/2020 and the updated pic is from 05/2022. 40 lbs down.. several inches lost! This workout program along with eating a healthier lifestyle has truly changed my body and mind! I am currently doing the bikini body challenge and it has kicked my butt! If this momma of 3 can do it, so can you!!” -Bailey A.
Take YOUR fitness to the next level – without having to leave your house!
Grab a 30-day Trial to Rock Your Life and get access to….
- Dozens of 30-day Challenge plans, complete with interactive calendars and daily email push to keep you on track – you can take a new challenge every month if you like, or go at your own pace and take as long as you like to do any challenge!
- 5 new workout classes a week that you can do from home for variety and fun! Drop in on your schedule – they’re all loaded right into your workout library to use anytime in case you’re not taking a challenge or just want to swap a workout around.
- Choose any workout from the Class Library by body part you want to train, how much time you have and workout style – with over 1300 classes you’ll never be short of motivation to get your workout in!
- Support from me and the Team Betty Rocker coaches, plus the other amazing women in our community in our private support group so you can check in and share the journey, make new friends, and get your questions answered!
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