A Great Selection of Ab and Core Workouts for Beginners Preloaded with Your Own Music on the New FX-Sport VRX Headphones. Also arrives with Hundreds of Other Preloaded Workouts and Programs.

A Note For Beginners…

The beauty of using circuits for training like the ones described on this page and other pages, is that they can apply to all levels of fitness. In a 30 second work period for a particular exercise for example, a beginner may perform a certain number in the time, or choose to modify it to an easier version. A workout partner can perform that same exercise, but may perform more of them, or go for the tougher version of that exercise. At the end of the work period, both beginner, intermediate or advanced can all still feel tested.

Also, the idea is not to stay a beginner for too long and aim to improve and progress! Workouts have been purposefully designed with this in mind. Progression can be made by performing more of the exercises in the time or to progress to the harder versions of each exercise, or to perform more rounds.

The abdominal and core workouts below are for a beginner or beginner to intermediate level. They SOLELY target the abs and core and increase in difficulty, with workout 3 being the most challenging.

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ABSOLUTE BEGINNERS… If you are just starting out and really need a basic introduction to get things going, we highly recommend some of Laura London’s Ab exercises and workouts HERE. There are plenty to go at.

The 4 core exercises with this workout are:

1. Butterfly sit ups. Place the soles of your feet together, with your knees flared out. Now lie on your back and when ready, bring your hands from over your head to sit up and touch your shoes.

2. Plank. Lie on the floor on your chest, then lift yourself up on your fore arms and toes. Now hold that position with a straight back.

3. Bicycle crunch. Place both hands behind your head. Bring your left elbow up to your right knee. Then bring your right elbow up to your left knee. Keep alternating, left, right, left, right.

4. Reverse Crunch. Lie on your back with your hands behind your head. Keep your head back and looking up. Now bring your knees up towards your chest, but keep your upper body lying back. Now return your legs to the extended position. Make tougher by not allowing your feet to touch the floor when returning them to the extended position.

Tougher version below. Legs are kept off the ground.

Need something more challenging? Check out the “Intermediate and Intermediate to Advanced” ab and core workouts.

The trainers below each provide a variety of abdominal and core workouts. These SOLELY target the abdominals and core. Click on a trainer to see their selection.

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The workouts below are in the form of HIIT [High Intensity Interval Training] CIRCUITS. They include core exercises, but also include other exercises to make up a cardio fat burning circuit.

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  • Classic 10 min home circuit to include Abs.
    This workout includes squat thrusts [or mountain climbers], squat jumps, press ups, burpees, sit ups and star jumps. 30 seconds on each with 15 seconds rest. 1 min rest between rounds for 2 rounds.
    For moderated versions of the exercises, squat jumps can be air squats, burpees could be performed with no jump, press ups can be done on your knees and star jumps could be jumping jacks.
  • Circuit 1 with various 30 second exercises. Includes Abs. 10 minutes total.
    The workouts in this series of circuits [like many of the circuits] are great to perform at home, or if you can’t get to a gym. Beginner to intermediate. This workout is a series of 30 second exercises, all different, with 10 seconds rest between each to total 10 minutes. The exercises include: star jumps, running knees [running on the spot], lunges, squat jumps, bum [glute] kicks, ski jumps, push ups, sit ups, plank hill climber [mountain climber], basketball jumps, side lunges, plank jacks and lie down jump ups.
    No chance of getting bored with this workout! Good fun and full body. Turn the headphones off and on again if you wanted to repeat it.
  • Circuit 1 of various 20 second exercises. Includes Abs. 13 minutes total.
    A slight variation on the 30 second circuits [above] with similar exercises, but each exercise is for 20 seconds. Beginner to intermediate. Again, continuous exercise with no rest between exercises, although some are easier than others. No chance of boredom and a great full body session in a short time.
  • Circuit 3 of various 20 second exercises. Includes Abs. 16 minutes total.
    With this workout, each exercise is for 20 seconds and you move from one to the other continuously for 16 minutes. Beginner to intermediate. Exercises include jogging on the spot, burpees, lunges, ski jumps, side lunges, power jumps, star jumps, sit ups, tricep dips, plank, mountain climbers and lie down jump ups. All exercises are clearly explained how to be performed in the workout.
  • Circuit 5 of various 20 second exercises. Includes Abs. 18 minutes total.
    The longest of these “20 second exercise” continuous workouts. Beginner to intermediate. A few new exercises included such as “Skaters” and “Switch Kicks”. With Skaters, you would jump to the side with one leg, bringing the other leg up like a skater. Then jump to the other side bringing the other leg up. Switch Kicks involve jumping and kicking alternate legs out to waist height. Both very cardio and great for balance and leg power.
  • Glutes, Abdominals and Triceps [Bums, Tums and Arms], level 1. 19 minutes. Beginner/Intermediate.
    A great workout for toning and muscle building, to really target these exact areas without being too cardio. Also a good option after a main cardio session, although these 19 minutes will certainly be testing after a main cardio. Exercises are air squats, front lunges, butterfly sit ups, tricep presses against a wall and side lunges. Each exercise is for 30 seconds with 45 seconds rest, for 3 rounds [or circuits].
  • Glutes, Abdominals and Triceps [Bums, Tums and Arms], level 2. 22 minutes. Beginner/Intermediate.
    The same exercises are used here as with the 19 minute session [above]. Each exercise is for 45 seconds with 45 seconds rest, for 3 rounds. The toughest exercise to maintain 45 seconds on may actually be the tricep wall presses. Your triceps may not have been targeted quite so directly before, so take your time on those.
    2 more of these workouts [level 3 and 4] are on the Intermediate/Advanced Abs and Core page here.

The Tabata workouts below have been professionally constructed and are designed to be performed at home or at the gym. The idea with Tabata is that the exercises should be performed at high intensity. If you are new to Tabata, take things a little steadier to start or perhaps use modified versions of each exercise.

Tabata:

One “Tabata” means 20 seconds of effort at high intensity, followed by 10 seconds of rest x 8 sets, to total 4 minutes. Intensity of effort is the key to this style of workout and can produce great results.

  • Tabata x 1. Glutes and Abdominals. 4 minutes total.
    A great finisher after a cardio session or a great metabolism kickstarter with BIG benefits from high intensity. A beginner or intermediate version can be alternate leg lunges combined with perhaps knee to elbow sit ups or a more advanced version would be to perform lunge jumps [adopt a deep lunge position then jump up, switch legs and repeat] rather than simple lunges. Or mix in the lunge jumps until fatigue and then use the standard lunges. Only 2 exercises means there is a real focus on the glutes and abs. The quads will also be targetted as well.
  • Tabata x 1. Burpees, press ups, sit ups, star jumps. 4 mins.
    This workout is a little more cardio orientated than the Tabata x 1 above for “Glutes and Abs”. Your heart rate is likely to get a little higher, depending how much you go for each exercise. Try to “attack” each exercise rather than just “survive” it. More of a “full body” workout in that there is an upper body and lower body component. Great fat burning of course! Don’t forget if you are new to press ups, you can always modify by kneeling while performing the press up action. You will still get upper body benefit.
    Burpess could be performed without the jump and star jumps could be performed as jumping jacks.
  • Ultrafit Workout. Pyramid Circuit of press ups, sit ups, lunges and squats. 12 minutes.
    This is a descending pyramid workout. It involves a variety of exercises in 5 circuits [or rounds] and for each round the time for each exercise gets less. The 4 exercises in each round are press ups, squats, sit ups and lunges. Round 1 has all exercises for 50 seconds and this decreases by 10 seconds for each of the 5 rounds. Rest will also be given at select points.
    Press ups can be modified by performing them on your knees. Squats can be air squats [arms out in front as you squat low] and progressed to squat jumps.
  • Ultrafit Workout. Pyramid Circuit of press ups, sit ups, lunges and squats. 18 minutes.
    This is a descending pyramid workout similar to the one above but a little longer. It involves a variety of exercises in 5 circuits [or rounds] and for each round the time for each exercise gets less. The 4 exercises in each round are press ups, squats, sit ups and lunges. Round 1 has exercises for 50 seconds or 100 seconds. This decreases over the 5 rounds. A 1 minute rest will also be given at select points. Again, press ups can be modified by performing them on your knees. Squats can be air squats [arms out in front as you squat low] and can be progressed to squat jumps.

Need something more challenging? Check out the “Intermediate and Intermediate to Advanced” ab and core workouts.

Want to see ALL WORKOUTS [running, swimming, gym, etc etc]? Check out the Workout Store for the whole database.

The Trainers below each provide a variety of fat burning HIIT CIRCUITS. These include core exercises but also include other exercises to make up a cardio fat burning circuit. Click on a trainer to see their selection.

ALL PRELOADED ON THE VRX HEADPHONES

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