Skip to Main Content

30 Day Challenge Week 2: Check in With Your Coaches

Fitness Blender 5-Day Challenge Day 3: Bodyweight Core and HIIT Cardio Core Strength with a Brief HIIT Circuit

36 Min • Core
  • View on YouTube
    • Training Type HIIT, Strength Training, Mobility
    • Equipment Dumbbell, Exercise Band, Kettlebell, Mat, No Equipment
    • Membership Free

    Overview

    Kayla profile picture
    Kayla

    You’ve made it to Day 3 of Fitness Blender’s Free 5-Day Workout Challenge: FB Strong! Today’s focus will be core strength with two brief HIIT circuits. Reward yourself at the end with an extended mobility cool down, and you’ll have successfully earned your #WorkoutComplete for the day! 



    We get it — core strength can sometimes be a bore. However, shorten the rest breaks, add in some HIIT, and you’ll find that the next 37 minutes flies by quickly. The workout is separated into three different sections with two water breaks. Here’s a quick breakdown of what to expect: Warm-Up > Floor Core > Standing Core > HIIT > Cool-Down

    Why is this format effective? For starters, it’s a logical way to progress core strength using body positioning, gravity, and motion. By beginning on the floor, we ensure that our core is engaged and activated before moving onto harder exercises in the standing circuit. This workout structure also works well to eliminate lightheadedness, fatigue, and wrist strain that comes with multiple transitions from the floor to standing positions. 

    Speaking of core activation, let’s take a second to revisit that phrase. When it comes to basic core workouts, many folks focus on getting "six pack" abs. But functional core workouts like this one are actually much better for your physical strength, since they target multiple areas of your core including the mid-back, sides, and groin. Developing strength in these areas not only helps you avoid injury and chronic pain, but also improves your technique with compound lifts like squats and chest presses. 

    Kayla’s Workout Notes

    • The workout moves quickly from circuit to circuit. Watch the screen for upcoming previews and suggestions for modifications. All modifications are listed below in [brackets] in addition to being mentioned/demonstrated in the video.
    • Since we’ve included two EMOMs, be prepared to flow through each exercise in the circuit without breaks. Once you’ve completed all of the exercises in the circuit, the remaining time is your rest break. Remember, EMOMs (Every Minute On the Minute) reset at the end of each minute, so quickly catch your breath and get ready to repeat. 
    • Our ideal rep range for each EMOM is 4 to 6 reps TOTAL, where each side counts as one rep. For example, a left Spiderman plank + right Spiderman plank = 2 reps. 
    • We’ve rated this workout as a level 3 but know it could feel like a higher level depending on equipment use and approach to the EMOM circuits (moderate versus high effort). On the other hand, taking different modifications and reducing equipment use may feel more like a level 2. 

    Loving our 5 Day Challenge? Try our new 4-Week FB Strong Round 3 workout program, which is available with your FB Plus membership. Don’t have a FB membership? We’ve got you covered with FB Plus Passes that give you full access to everything FB Plus has to offer without a long-term subscription. 

    Printed Workout

    Warm Up (4 min) 
    High plank rock > Child’s Pose
    Bird dog
    Standing over/unders - L/R
    Deep squat rotations
    Reverse lunge + touchdown stretch - L/R
    Cossack lunges [wide squat weight shifts]

    Core Strength EMOM 1 (3 min)
    - Rep goal: 4 to 6 reps total, where each side counts as 1 rep
    Single jackknife - L/R
    Full body extensions [arms or legs only]

    Standing Core Strength (3 min, 30” on, 15” off)
    - Optional Equipment: Exercise band or water bottle
    Banded hip marches - L/R
    Airplane rotations - L/R [staggered stance]

    Bodyweight HIIT ascending add-on (4 min total, 20” on, 10” off)
    Lateral C skips
    Curtsy lunge + single leg hop
    Mountain climbers [Running man]
    Single leg burpees [any modification of a burpee]

    **Water Break**

    Core Strength EMOM 2 (4 min)
    - Rep goal: 4 to 6 reps total, where each side counts as 1 rep
    Inner thigh raises - L/R
    Spiderman plank + optional push up

    Standing Core Strength (3 min, 30” on, 15” off)
    - Optional Equipment: Exercise band or water bottle
    Airplane wood chop - L/R [staggered stance]
    Airplane water bottle switches - L/R [staggered stance]

    Bodyweight HIIT descending remove-one (4 min total, 20” on, 10” off)
    Single leg burpees  [any modification of a burpee]
    Mountain climbers  [Running man]
    Curtsy lunge + single leg hop
    Lateral C skips

    **Water Break**

    Extended Total Body Mobility Cool Down (7 min total, 45 seconds on/15 seconds off)
    Downward dog + hip drive (alt)
    Rocking pigeon
    Runners lunge > HSS
    Standing lateral line + thoracic rotation - L/R

    Note: This workout is part of our Free 5-Day Workout Challenge, but can also be enjoyed as a standalone workout.