Sweating for the Wedding: Core + Cardio Workout

Here it is, folks! The final piece of the puzzle!

In the last few weeks we’ve given you an arm and back, chest and shoulders, and a leg and cardio workouts. This week, you’ll get a core workout!

It’s fitting that this is our last body part to tone in our Sweating for the Wedding series. I guess it’s ironic because of the many people I consult weekly, the stomach and abs are the areas they most greatly want to change – TEN out of TEN times! And, our abdominal section is an area that’ll be (visually) affected the least from working out.

What? What do you mean?! I mean exactly what every honest trainer will tell you: ABS ARE MADE IN THE KITCHEN! No matter how much work you put into training your core, you’ll never see that six pack until you begin to monitor your nutrition. So get on Anytime Health and track those calories for more progress.

And, lucky for you, I know a great blog with an excellent nutrition section.

But why should I work abs if I can’t see them without dieting? Because working your core will strengthen your all-around fitness and performance. There’s a reason it’s call “the core.” Focus on these techniques, and you will see more balance, stability, and strength in every other muscle group.

Let’s go!

Core + Cardio Workout



2 x 1 minute medicine ball torso rotation


  • 3 x 15 Stability Ball Passes
  • 3 x 15 BOSU Back Extensions (If a BOSU ball is not available, lay on your stomach and lift your arms and legs, keeping your core and lower back tight.)
  • 3 x 1-minute TRX Plank (If your gym does not have TRX, or if this is too difficult, then attempt a regular plank.)

Ab Circuit: Do the following exercises back-to-back for one minute each, break for one minute, then repeat:

  • Crunches
  • Toes to Heaven (Try to keep your legs straight as you lift them with your hands to your sides or under your lower back for support. Point your toes upward when your legs are at the height of each lift.)
  • In and Outs (Keep your hands to your sides and use them for balance. Balance on your tailbone as you push your legs out and bring them in.)

HIIT Cardio on Elliptical:

  • Warm up with 3 minutes at low resistance

6 Rounds:

  • 20 seconds fast with high resistance (Work/High Intensity)
  • 2 minutes of slow with low resistance (Recovery/Low Intensity)

NOTE: During your 20 seconds of high intensity, remember to crank up the resistance, for an effort level of 9-10; the resistance should make you feel like you are trudging through tall grass. For low intensity, turn the resistance down and rest your legs.

5-Minute Cool Down

Don’t forget to stretch!

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.