12 Minute Workout: Abs, Love Handles & Back: No Equipment + Cardio Option

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Hi Everyone!

Today’s workout is designed to help you strengthen and build long lean muscles throughout your mid-section. You will work your core in every plane of motion, to strengthen the front, sides & back of your abs. One round only takes 12-Minutes, but you can repeat it to increase the challenge.

I also posted a cardio Jump Rope video below for those of you would would like to increase the fat burning aspects of this workout. If you want visible abs, it’s important to combine strengthening exercises with fat burning exercises.

It has been a good workout week so far. We filmed three new workouts this weekend. If you haven’t tried them out yet you can find them here:

  1. 15-Minute HIIT: Abs & Thighs Workout-No Equipment
  2. 20-Minute HIIT Boot Camp: Body Weight Cardio Burn
  3. 20-Minute Boot Camp Sweat: Full Body Fat Burn Workout-No Equipment

If you haven’t tried out these workouts yet, you can choose one to pair with today’s workout as your cardio option. I hope you enjoy today’s workout! Tonight Jesse and I are teaching a live Boot Camp class. We will be bringing you that workout sometime this week.

Have fun & remember to incorporate at least one full rest day into your workout schedule each week.

Let me know what you think of the workouts!

PS Fit Fashion: Sports Bra by www.Affitnity.com-You can get 15% off total order with the code BenderFitness at checkout.

  1. Plank
  2. Superman
  3. Dive Bombers
  4. Side Plank Reach-Right
  5. Side Plank Reach-Left
  6. Leg/Hip Lift
  7. Bow Pose
  8. Table Top Heel Press-Right
  9. Table Top Heel Press-Left
  10. Raised Leg Adduction-Right
  11. Raised Leg Adduction-Left
  12. Walk the Plank

Repeat 1-4X
Optional: 30 Minutes Cardio of Choice-Jump Rope Cardio Option is Below



Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part

Bow Pose: Part 1

Bow Pose: Part 2

Table Top Heel Press: Part 1

Table Top Heel Press: Part 2

Leg Abduction: Part 1

Leg Abduction: Part 2

Walk the Plank


5 thoughts on “12 Minute Workout: Abs, Love Handles & Back: No Equipment + Cardio Option

  1. Shannon

    I just did the 12 minute abs, love handles and back work out and had a really difficult time with it because I couldn’t support myself properly due to my bad wrists. Is there anything I can do to make it easier?

    • benderfitness

      You can do any planks from your forearms, instead of extended arms. The other thing you can do is either use dumbbells or pushup bars to hold onto so you can do the plank from a neutral wrist position, instead of flexed. That usually reduces pressure. Another variation you can try (if the ones above don’t work) is starting out from an angled position (IE hands on the wall, or a chair/bench) and doing the exercises that way. As you build wrist strength you can lower to plank.

      I hope that helps!

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