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Free Intense Workout

Ready for Rio

Intense   9 minutes

Target Areas: Core

Equipment: Exercise Mat

Ready for Rio
Tags
Bodyweight Workouts Ab & Core Workouts No Equipment Workouts
Description

Start feeling like an athlete with a trim and tight core and abs. This workout will leave you feeling ready for Rio, just like all of the Olympians.

Exercises

Set 1: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Transition
10 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
40 seconds
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Transition
10 seconds
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
40 seconds
Rest
Rest
10 seconds
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
45 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
45 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 seconds
Leg Lifts
Leg Lifts
30 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 seconds

Set 3: 1 round
Camel
Camel
30 seconds
Firm your shoulder blades against your back for maximum effect.
Cobra
30 seconds
Stretch your arms overhead with palms on the ground.
Child's Pose
15 seconds

Appears In

abs & core
Abs & Core

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

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abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

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Full Body

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