Quick Core Sculpt: 10-Minutes Per Round with Bonus Cardio Burn-Home Workout

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Hi Everyone!

I hope you’re ready to workout! Today’s workout is focused on strengthening and sculpting the core. I have also included two cardio videos below if you would like to add a bonus cardio burn. A strong core will help you with any workout you do.

There are many reasons to strengthen your core beyond the aesthetic.

A Stronger core means:
Better Posture
Less Chance of Back Injury
Better Balance
Improved Athletic Performance
Improved Biomechanics-leading to less chance of injury to your knees or hips.
Improved Breathing

I am going to be writing some new articles, and doing another Q & A video. If you have any questions post them here or on my Facebook page.

I paired today’s workout with a long (4-mile) walk outside. Yesterday I did a 7-Mile run and stepped on a street hockey ball. I turned my ankle. It’s a little bit sore today so I wanted to keep my workout low impact to prevent any problems.

I apologize for the lighting in today’s video! Jesse was out doing a 15-Mile run so I set up the camera to film myself. I wasn’t able to monitor the lighting. I tried to edit the video enough so you can see all of the movements clearly. Gambit enjoyed being a guest star today.

Have fun!


  1. Plank Leg Raise
  2. Leg Scissor
  3. Super Swim
  4. Temple Tap Abs
  5. Crunch & Tap
  6. Side Plank Hip Lift-Right
  7. Side Plank Hip Lift-Left
  8. Camel Stretch
  9. Spiderman Sweep-Right
  10. Spiderman Sweep-Left

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice


Cardio Option 1: Plyo Cardio Fat Burn: 15 Minutes Per Round

Max reps 50 seconds, 10 seconds rest. 

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop


Cardio Option 2: 10-Minute Jump Rope Workout

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

14 thoughts on “Quick Core Sculpt: 10-Minutes Per Round with Bonus Cardio Burn-Home Workout

  1. Chelsea

    Hope your ankle feels better!! Thanks for the workout and for the great cardio options to choose from. Appreciate all the work you put in.

    • benderfitness

      If I am pairing it with a run 1-2X. If I am doing it on it’s own I aim for 2-3. Sometimes I am short on time and I only get in one round, but I get the best results when I consistently do 2-3 Rounds.

  2. Noel

    This was great. I did all three on the page. And don’t ever apologize for anything. You provide us a great free website to get healthy!

  3. Anonymous

    Great way to start my day off, pheeew! I love all your workouts, thank you for sharing these, I workout out with you 6 days a week.

  4. Lisa Heinrichs

    Did all 3 today as baby took a nice long nap. Thanks to you and your workouts I am able to do all 3. I’ve never felt stronger or in better shape because of your workouts; and that’s after 2 kids!
    Thanks to you and your family (furry ones included) for all you do. I’m so happy to be a Patreon supporter

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