A Great Selection of Core Workouts and Ab Exercises for Women and Men at Home or at the Gym. All Preloaded on the New FX-Sport VRX Headphones with Your Own Music, using the Integrated Premium Mp3 Player. Hundreds of other Workouts and Programs also Preloaded.

The core workouts below are for an intermediate or intermediate to advanced level. They SOLELY target the core and increase in difficulty, with workout 9 being the most challenging.

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The 5 core exercises with this workout are:

1. Butterfly sit ups. Place the soles of your feet together, with knees flared out. Then, whilst lying on your back, bring your hands from over your head, 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 left elbow to right knee. Then right elbow to left knee. Keep alternating, left, right, left, right.

4. Reverse Crunch. Lie on your back, hands behind your head, and keep your head back. 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.

5a. Knees to chest tucks. Lie on your back, hands behind your head, and keep your head back. Now lift your upper body off the floor to meet your knees. Your arms should hug your knees. Then lie back again and extend your legs back down. Make tougher by keeping hands at the side of your head. Make even tougher by not allowing your feet to touch the floor when returning them to the extended position.

5b. Knee raises [Alternative to 5a]. Hold yourself on a dips bar [or even two chairs] and raise your knees up to chest height with control. Then extend fully back down.

Make tougher by progressing to leg raises where your legs are fully extended straight out [usually hanging from a pull ups bar or upright on a dips bar], are raised to the horizontal “L” position and then back down. Both are demonstrated well by Calisthenic Movement here.

Make tougher by making sure you twist further to make your elbow go past the outside of each knee, rather than just meeting it. Great for narrowing and sculpting the waist line.

Need something a little easier? Check out the Beginner ab and core workouts.

The Trainers below each provide a variety of 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.

  • Classic 24 min home circuit to include Abs. 40 seconds on 15 seconds off. Very Tough.
    The same 6 exercises as the classic 10 and 20 min circuits above [squat thrusts or mountain climbers, squat jumps, press ups, burpees, sit ups and star jumps]. 4 rounds, but 40 seconds per exercise. The extra 10 seconds on each exercise makes a tough difference, but will also make a BIG difference to your fitness!
    Remember, you can attempt 2 or 3 rounds initially, to get a feel for the extra time on each exercise.

  • 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. 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 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. 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. 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, 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, 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 targetted quite so directly before, so take your time on those.

  • Glutes, Abdominals and triceps, level 3. 26 minutes. Intermediate.
    The same exercises are used here as with the 19 minute session [above]. Each exercise is for 60 seconds with 45 seconds rest, for 3 rounds. This is becoming more cardio now. As with the 22 minute session [above], the toughest exercise to maintain 60 seconds on will likely be the tricep wall presses. The exercise really targets the triceps very well, so nice and steady with those.

  • Glutes, Abdominals and triceps, level 4. 26 minutes. With a tougher type of glutes exercise. Intermediate/Advanced.
    This workout involves some tougher exercises and will definitely push an intermediate level towards an advanced level. Exercises are squat jumps, split lunges [or “lunge jumps”], butterfly sit ups [or knee to elbow sit ups], tricep wall press and side lunges. Each for 60 seconds with 45 seconds rest. Definitely very cardio now.
    With the lunge jumps, if your bended knee goes low enough to touch the floor [it should] these will be difficult to maintain for 1 minute – especially for the 2nd and 3rd round. So do as many as you can and then continue with front lunges. After the squat jumps and lunges your legs will be burning, but the next two exercises are not legs, so they will recover a little before the side lunges. Definitely worth doing one of the easier versions of this once or twice before attempting as you will be VERY STIFF if you don’t! You will have BUNS OF STEEL though once you build up to it!

Need something a little easier? Check out the Beginner ab and core workouts.

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.

Note:

You can easily substitute other exercises in here if you wish. Lunges or lunge jumps are great exercises, as are squat jumps for quads and glutes. Leg raises are a great alternative to sit ups for the more advanced. Even tougher is to perform the leg raise to the “L” position, stop for a second, then continue up to then raise your legs further. Then back down, stopping for a second at the “L” position”. Some great advanced core and ab exercises are shown by Calisthenic Movement here.

Their workouts on our VRX are here.

  • Tabata x 1. Press ups and sit ups. 4 mins.
    A nice finisher to a cardio workout or a great morning metabolism booster before hitting the shower! Important to ATTACK each exercise to get the explosive power. More advanced can go for “clap hands” press ups”. Don’t forget if you are new to press ups, you can always modify by performing “incline push ups”. These are demonstrated by Calisthenic Movement, along with some more advanced types of push ups, HERE.

  • Jump rope. 10 times 60 seconds jump rope with various other exercises. Includes sit ups. Total 14 minutes.
    If you don’t have a jump rope, it will work to just simulate the jump rope action without a rope. Better for coordination to use the rope, but it will work fine without.
    This workout involves 10 x 1 minutes worth of jump rope, 20 seconds of an exercise such as burpees, press ups, squat jumps, sit ups or star jumps and then back to jump rope. There will also a 5 second burst of double jumps mixed into the 2 minutes of standard jump rope.

  • Jump rope. 10 times 60 seconds jump rope with various other exercises. Includes sit ups. Total 16 minutes.
    Jump rope is a great exercise for the calf muscles and develops footwork speed relevant for many sports. If you don’t have a rope, just simulate as if you did have one.
    This workout involves 10 x 1 minutes worth of jump rope, 30 seconds of an exercise such as burpees, press ups, squat jumps, sit ups or star jumps and then back to jump rope. There will also a 5 second burst of double jumps mixed into the 2 minutes of standard jump rope.

  • Ultrafit Workout. 10 minutes of Jump rope, press ups, “V” sit ups and squats.
    This is a 10 minute continuous workout which involves press ups, squats, jump rope [simulated if you don’t have a rope] and sit ups [or ab exercise of your choice]. In round 1 each exercise is for 60 seconds. In round 2 each exercise is for 45 seconds. Round 3 each for 30 seconds and round 4 each is for 15 seconds. If you choose squat jumps instead of air squats, this will become very cardio, still with 2 minutes 30 seconds worth of press ups and sit ups packed into such a short time.

  • Ultrafit Workout. Pyramid Circuit of press ups, sit ups, split lunge jumps 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 [or ab exercise of your choice] and lunges [or lunge jumps]. Round 1 has all exercises for 50 seconds and this decreases by 10 seconds for each of the 5 rounds. Rest will be given at select points.

  • Ultrafit Workout. Pyramid Circuit of press ups, sit ups, split lunge jumps and squats. 18 minutes.
    This is a descending pyramid workout similar to the one above. 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 [or ab exercise of your choice] and lunges [or lunge jumps]. Round 1 has exercises for 50 seconds or 100 seconds. This decreases over the 5 rounds. A 1 minute rest will be given at select points.

  • Cross Training. 15 second sprints with press ups, sit ups and burpees. 12 minutes.
    This workout for the main part, is continuous with no rest between the exercises. So it’s short lived but intense! Probably best outside, unless you are able to leave a running machine running and you feel confident jumping on and off it.
    It involves 1 sprint for 15 seconds, then straight into 20 seconds of burpees and 15 seconds of press ups as 1 round. This is for 10 rounds continuously. At the end there is a 1 minute rest before 10 sets of 10 second “V” sit ups with 10 seconds rest between each set.

  • Cross Training. 30 second sprints with press ups, sit ups and squats. 10 minutes.
    Like the workout above, this is short lived but intense.
    Each round is a 30 second sprint, then straight into 30 seconds of air squats [or with weights] and then 15 seconds of press up. Repeat for 5 rounds, all continuous. At the end there is a 1 minute rest before 10 sets of 10 second “V” sit ups with 10 seconds rest between each set. Only 10 minutes but will still feel like an endurance test because it is continuous and fatigue will hit early.

  • Cross Training. 40 second sprints with press ups, sit ups and squats. 12 minutes.
    Another short lived but intense workout, especially because it is continuous in nature. 1 round is 40 seconds of hard running/sprint followed immediately by 40 seconds of air squats [or with weights] and 20 seconds of press ups. 5 rounds in total performed continuously. At the end there is a 1 minute rest before 10 sets of 10 second “V” sit ups with 10 seconds rest between each set.

  • Cross Training. Very tough. 25 minute cardio circuit. Includes sit ups.
    This is a tough circuit! 1 minute is a long time to work for each of these exercises. Do remember though, you can simply stop for a short time and resume if things get too tough within the minute. You can always build up to completing the whole workout without any stopping in each exercise, but in the meantime, some short stops are fine if you need them.
    The workout involves squat thrusts [or option of mountain climbers], squat jumps, burpees and star jumps. Each for 1 minute with 45 seconds rest between each exercise. 3 rounds with 1 minute’s rest between rounds. Very leg heavy and cardio. At the end there is a 1 minute rest followed by 1 minute of press ups, 1 minutes rest and 1 minute’s sit ups.
    Huge fat burning and fitness benefits!

  • Cross Training. Walking lunges, press ups, sit ups, burpees and star jumps. 11 minutes.
    A good full body workout, but a little more emphasis on the legs, especially hamstring and glutes. Workout is 30 seconds walking lunges [bending knee should touch the floor], 20 seconds burpees, 20 seconds press ups, 20 seconds “V” Sit ups. That’s 1 round and you go for 5 rounds continuously. At the end there is then 30 seconds rest, followed by a finisher of 75 seconds worth of star jumps.

  • Cross Training. Walking lunges, press ups, sit ups, burpees and star jumps. 13 minutes.
    Very Similar to the workout above with a slightly longer period for press ups and sit ups. Still quite legs and glutes heavy.
    Workout is 30 seconds walking lunges [bending knee should touch the floor], 30 seconds burpees, 30 seconds press ups, 30 seconds “V” Sit ups. That’s 1 round and you go for 5 rounds continuously. At the end there is then 30 seconds rest, followed by a finisher of 75 seconds worth of star jumps.

  • Cross Training. Walking lunges, press ups, sit ups, burpees, star jumps and jump rope, 14 minutes.
    Again, similar to the workout above except this time jump rope is introduced at the end. Workout is 30 seconds walking lunges [bending knee should touch the floor], 20 seconds burpees, 20 seconds press ups, 20 seconds “V” Sit ups. That’s 1 round and you go for 5 rounds continuously. At the end there is then 30 seconds rest, followed by 3 minutes worth of jump rope and a finisher of 75 seconds worth of star jumps. You can just simulate performing jump rope if you do not have a rope at hand.

  • Cross Training. Walking lunges, press ups, sit ups, burpees, star jumps and jump rope. 16 minutes.
    Great total body with emphasis on legs and glutes. The longest of this style of session, although still just 16 minutes due to it’s continuous nature. Workout is 30 seconds walking lunges [bending knee should touch the floor], 30 seconds burpees, 30 seconds press ups, 30 seconds “V” Sit ups. That’s 1 round and you go for 5 rounds continuously. At the end there is then 30 seconds rest, followed by 3 minutes worth of jump rope and a finisher of 75 seconds worth of star jumps. You can just simulate performing jump rope if you do not have a rope at hand.

Need something a little easier? Check out the Beginner ab and core workouts.

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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