COREtober Challenge | Full Length BODYWEIGHT Workout for ABS + BUTT

I know I say this at the end of every month’s theme, but you guys!  I had SO much fun this month with COREtober!

In addition to all the fun and sweaty workouts I posted on YouTube (Missed some of them?  Catch ’em all here.) we had a great time on the Pahla B Fitness Facebook page with daily COREtober Challenge exercises (plus a giveaway!).  This was a month of sweat quite unlike any other, but don’t fret if you didn’t catch it all in real time, because this workout is a perfect synopsis.

I took all the COREtober Challenge exercises and lined ’em up end to end in a 35 minute sweat-fest that’s sure to get your ABS and BUTT burning.

You can follow along in real time with the video below, or set this one up quite easily for yourself with a timer, a chair and a small patch of empty space on your living room wall.

COREtober Challenge Bodyweight Workout for ABS + BUTT - Workout Breakdown from Pahla B Fitness

 

Level:
BEGINNER

Equipment:
A CHAIR and a WALL

Warm Up and Cool Down:
NOT INCLUDED

Exercise Time:
35 minutes

Why you’re going to ❤ this workout:
It doesn’t sound hard. And it doesn’t even feel particularly difficult until about 20 minutes in, and then all of a sudden you’re like, “Oh, now I get it!” Core stability work isn’t going to make you sore tomorrow, but you know what? It’ll totally make you STRONG tomorrow!

Where this fits into your routine:
This is all CORE, which means your abs and your butt, with a lot of emphasis on balance. So, this fits ANYWHERE on your schedule, and could almost be a daily thing if you’ve got an extra 30 minutes at your disposal every day.

Who can do this workout safely and well:
This one’s very BEGINNER until about halfway through, and then it gets a little more BEGINNER+. It’s awesome for runners or anybody who wants to strengthen their abs and work on stability and balance (I’m thinking older adults here)

Calories Burned:
Not a lot. This isn’t weight loss work, it’s more foundational than that. You’ll burn somewhere between 200 – 250 (this number depends on your weight and intensity)

⌛ Timer is set for one minute intervals – there’s no rest.

MAIN WORKOUT:

  • Core Bracing
  • Balance Openers (one interval on each side)
  • Walking Wall Planks
  • Around the World Kicks
  • Wall Squat with Steps
  • Wall Sit Hold
  • Star Balance by Degrees (one interval on each side)
  • Balance Alphabet (one interval on each side)
  • Leg Press Outs (one interval on each side)
  • Foot Lifts
  • Butt Hovers
  • Full Body Hover
  • Crunches
  • Spiderman Sprawls
  • Bridge Marching + Bridge Hold
  • Bad Bananas + Bridge Hold
  • Snow Angels + Bridge Hold
  • Bicycles + Bridge Hold
  • Bridge Leg Lowers
  • Mule Pushes + Fire Hydrants (both on one side, then the other)
  • Plank Pointer Dogs

FINISHER:

  • Plank Hold

 

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/xCmQh7Rq33o

 

 

I really hope you had as much fun with this workout – and this whole month! – as I did.  As always, it was a real challenge for me as a trainer to come up with fun, new ideas that will keep you entertained while also pushing your fitness a little further.

Feel free to leave a comment if you have any questions about the exercises or the workout – I love to help you get your best workout.  🙂

 

 

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