12-Minute Ab Toning Workout + 10-Minute Cardio Fat Burning Workout

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Hi Everyone!

It’s that time again…workout time! I hope you read that with as much enthusiasm as I typed it. I am so excited to workout again. I had several days off of exercise. My son turns one tomorrow, and we threw his first birthday part the other day. We had family and friends come in from out of state to celebrate with us. It’s been a joyful weekend.

My sister in law made a smash cake for Maverick. Once he saw people laughing, he went no holds barred and dove into the cake. We literally hosed him off and put him in the bath after cake time.

I do have new workouts coming your way this week, so be sure to stay tuned for that! I have so many topics that I have been planning to share with you. I need to sit down and get writing.

The Workout: Today’s workout is focused on working your core. This routine will work your abs from every angle-front, sides and back. It is designed to help strengthen and tighten your mid-section. I also incorporated movements to work your lower back, and upper glutes, because maintaining strength/balance in this area significantly impacts the results you are going to get in your midsection. A strong back helps you maintain alignment through your hips, and improves your posture.

How to Engage Your Core: During core exercises you should focus on keeping the core strong and engaged the entire time. You can do this by pulling your stomach muscles in & keeping them tight. You should still be able to breath, but engaging your core in this way will work your transverse abs. You can think of the transverse abs as an internal corset. They work across your midsection, horizontally, and act as an internal corset, pulling your waist in.

transverse abs

You can see in the picture above, that the muscle fibers in each muscle group of your core move in different directions. This is why it is so important to work in each plane of movement (horizontally, vertically & twisting) to engage each section of the core and maximize your results.

The Cardio: I included a cardio jump rope workout below. You can choose to pair it with today’s workout, or do another cardio of choice. I like pairing core days with cardio. Jesse does core exercises prior to 90% of his runs.

I hope you enjoy today’s workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

ntervals: 12 Rounds of 10/50.

Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

  1. Knee Plank Series (right)
  2. Knee Plank Series (left)
  3. Temple Tap Abs
  4. Hip Drop Side Plank (right)
  5. Hip Drop Side Plank (left)
  6. Cobra Lift
  7. Rainbow Plank (right)
  8. Rainbow Plank (left)
  9. V-Up
  10. Side Plank Leg Series (right)
  11. Side Plank Leg Series (left)
  12. Reverse Plank Leg Lift

Repeat 1-3X (Photo Tutorial Below)
Optional: Pair with 10-30 Minutes of Cardio. Jump Rope Option Below.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Knee Plank Series: Part 1

Knee Plank Series: Part 1

Knee Plank Series: Part 2

Knee Plank Series: Part 2

Knee Plank Series: Part 3

Knee Plank Series: Part 3

Temple Tap Abs

Temple Tap Abs

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

Side Plank Hip Drop: Part 2

Cobra Lift: Part 1

Cobra Lift: Part 1

Cobra Lift: Part 2

Cobra Lift: Part 2

IMG_1660

Rainbow Plank: Part 1

Rainbow Plank: Part 1

Rainbow Plank: Part

Rainbow Plank: Part

V-Up: Part 1

V-Up: Part 1

V-Up: Part 2

V-Up: Part 2

Plank Leg Series: Part 1

Plank Leg Series: Part 1

Plank Leg Series: Part 2

Plank Leg Series: Part 2

Reverse Plank Leg Lift

Reverse Plank Leg Lift

5 thoughts on “12-Minute Ab Toning Workout + 10-Minute Cardio Fat Burning Workout

  1. Adrienne

    I was so excited to open your website this morning and see you had updated again! It was not easy, but it felt good to get a round done.

    Happy Birthday to Maverick, you guys look really happy in your picture! Thanks as always for your videos and posts, they are such an amazing fitness source!

  2. Estelle

    Hi Bender Fitness ! I did this one today because no place and no dumbells around me !
    I completed it with on of last week.
    So how are you and your familily?
    Kisses from France 🙂

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