Total Workout Time: 12 minutes
Total Calories Burnt Per Set: 121 calories

If you’re a fan of challenging yourself AND you want a core that gets attention, listen up! This 4 Alarm Blaze workout combines the best core building exercises along with the Giant Set method. This workout features two Giant Sets made up of 4 exercises each. It’s guaranteed to have your core on fire! Keep at it and wait until you see the results!

Directions:

•  Complete each exercise and set of acute variables for the first Giant Set. That means completing ALL four exercises without a break.
•  Take a 1 – 1½ minute break.
• Complete each exercise and set of acute variables for the second Giant Set.

GIANT SET #1

BICYCLE CRUNCHES: 20 reps

Primary Muscle Group Activated: Abdominals, Obliques
Secondary Muscle Group Activated: Hip Flexors

1.  Lie on your back on a padded surface. Place your hands behind your head. Do not pull on your neck. Brace your core. Elevate your feet off the ground one inch.
2.  Begin the movement by bringing your left knee towards your chest while simultaneously moving your right elbow towards your left knee.
3.  Switch sides by shifting your left knee back and right knee up. Your left elbow will move towards your right knee. Repeat this back and forth pattern.

LYING OBLIQUE REACH: 16 reps

Primary Muscle Group Activated: Obliques
Secondary Muscle Group Activated: Abdominals

1.  Lie on your back on a comfortable surface. Bring your legs together and bend your knees just enough so that your feet are flat on the floor. Elevate your hands one inch above the ground next to your sides.
2.  Starting with the left side, reach towards your toes, contracting the obliques. Don’t bring your back off the ground.
3.  Pause then repeat on the other side using only your obliques to pull you from side to side.

SUPERMAN PLANK: 20 reps

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hip Flexors

1. Lie on the ground face down. Bring your legs together and place your toes on the ground. Keep your arms at your sides. Place your hands flat on the ground underneath your shoulders.
2.  Tighten your core and, using your forearms, push yourself off the ground. You will use your toes and forearms for stabilization. Contracting the core, hold this position. Now, reach out in front of you with your left hand while simultaneously elevating your right foot off the ground
3.  Pause, contract the abdominals then switch sides. Do not allow your hips to drop. Once finished, slowly return to the starting position.

MOUNTAIN CLIMBERS: 60 seconds

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hamstrings, Quadriceps, Calves

Begin in a Push-Up position with your hands below your shoulders and your feet behind you. Push yourself up and tighten your core. Keep your head in a neutral position.

Start the movement by driving your left knee up and towards your chest. Contract the core as you do. Now, reverse the movement, bringing your left knee back while simultaneously bringing your right knee forward. Continue in this back and forth motion until you’ve completed all repetitions.

GIANT SET #2:

BRIDGE: 25 reps

Primary Muscle Group Activated: Glutes, Hip Flexors
Secondary Muscle Group Activated: Abdominals

1. Lie on your back on a comfortable surface. Place your hands at your sides. Bend your knees and place your feet together on the ground.
2. Using your hands for support, contract your glutes and drive your hips up. Your body will form a straight line.
3. Pause and hold the contraction in your glutes then slowly lower yourself to the starting position.

CRUNCHES: 30 reps

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: N/A

1. Lie on your back. Be sure to lie on a padded or comfortable surface. Extend your legs straight out and place your arms together and above or behind your head.
2. Begin the exercise by contracting your upper abdominals. This is where you’ll be pulling your upper body from.
3. Allow your upper abdominals to pull you up. Do not sit all the way up. Once your shoulders have left the ground and you feel the contraction, pause, and slowly return to the starting position.

LEG PULL-IN KNEE UPS: 15 reps

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hip Flexors

1.  Sit on a comfortable surface. Keep your chest up and brace your core. Place your hands on the ground at your sides. Bend your knees and elevate your feet in front of you.
2. Begin the movement by kicking your feet out in front of you. Once your legs are fully extended, pause and feel the contraction in your core.
3. Reverse the movement, bringing your feet back in towards your hips. Repeat this movement for the entirety of the exercise.

BURPEES: 30 seconds

Primary Muscle Group Activated: Chest, Quadriceps, Hamstrings
Secondary Muscle Group Activated: Shoulders, Triceps, Calves

1.  Stand tall with a tight core, your chest up, and your feet together. Engage the core before and during the exercise.
2.  Being by kneeling down to the ground, placing your hands on the floor and kicking your feet back. Perform a push-up from the plank position.
3.  Now jump your feet back up towards your hands. From this kneeling position, jump straight into the air. Land softly and begin again.

NOTE: This caloric expenditure has been determined based on what a 30 year old, 5’ 7”, 160-pound woman would burn during a weightlifting workout at moderate to high intensity. These figures will vary based on age, gender, diet, lifestyle, prior medical history, and a number of other factors.

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