fast core burn

Join Coach Angela from Team Betty Rocker for a quick ab workout and strengthen your entire core!

Coach Angela is an ISSA Certified Personal Trainer, Kickboxing Instructor and Betty Rocker Team Coach.

Building a strong core is important for our posture, stability, and overall strength. Exercises like these are an integral part of a balance training program.

Practicing your form and making sure you have proper core engagement can protect your back, improve posture and alignment, and help you think about core engagement as you go about your daily activities.

Check out my free Fundamentals of Functional Fitness Workshop Learn different techniques in this 15-minute session, focusing on functional movements and the different variations and modifications you can use.

Now let’s get ready to build strength with a quick workout with Coach Angela!

If you enjoy this workout and are looking for an organized plan that makes the most of your training time, then Fast Power and Shred Challenges in Rock Life Perfect for you!

This strength building challenge will work your entire body, giving you balanced strength circuits and quick plyometrics. Add energy yoga and restorative yoga to balance it all! Just 15-20 minutes a day!

Start your 30-day trial today!

fast core strength

Click to expand and view all exercise descriptions

Equipment: No equipment is required.

Format: Perform each exercise for the stated time/number of times and repeat the sequence for 3 rounds.

Glute Bridge March (0:45)

Start by lying on your back, knees bent, feet on the ground, core supported, and lower back lightly touching the mat.
Extend your arms onto the mat next to your body to support you, press your heels into the mat to push your hips toward the ceiling, squeeze your glutes and keep your core supported in the hip bridge.
From this position, lift your left foot off the mat and push your knee toward your chest while keeping your hips elevated and a straight line from your shoulders to your knees.
Bring the left foot back into place and repeat the knee drive with the right foot.
Continue to alternate legs for the allotted time.
MOD: Remove marching and keep static hip bridge position.

Extend to Crunch (10)

Begin lying on your back, knees bent, feet on the ground, core supported so your lower back is lightly in contact with the mat.
Reach your arms next to your ears, use your core to lift your shoulders off the mat, and extend your legs into a hovering position.
Bend your knees while pulling them toward your chest while moving your extended arms down to the sides of your bent legs.
With control, extend your body back to the starting position of the hovering shoulders and legs.
Be careful not to strain your neck by keeping your head in a neutral position (don’t look up or down) and repeat the assigned number of times.
MOD: Keeping the arms raised and extending the sides of the torso, with the legs bent, tap the mat lightly with the toes, rather than fully extending the legs.

This free 14-day workshop can be done with any exercise program!

Weight Good Morning (10-12)

Start standing with feet hip-width apart, core supported, shoulders back and down (as if you were standing against a wall).
Bend your knees slightly, hinge forward at your hips, and while keeping your back flat, lower your torso until it’s almost parallel to the mat, extending your arms next to your ears.
Pause for a moment, then return to a standing position through your feet, squeezing the tops of your hips.
Repeat this sequence for the assigned reps.

Leg ring (0:45-1:00)

Begin lying on your back, knees bent, feet on the ground, core supported so your lower back is lightly in contact with the mat.
Extend your arms next to your body on the mat for support, use your core to lift your shoulders off the mat, and extend your legs to hover.
Keeping your shoulders lifted, move your legs clockwise and then counterclockwise in a circle, taking care to keep your lower back in contact with the mat during this exercise.
Repeat the assigned time.
MOD: Put your hands behind your head, extend your elbows out to support your neck, and keep your legs bent during this exercise.

Great job rock star! Don’t let anything stop you from taking care of your body the way that works for you today! Please get in touch with Coach Angela and myself and let us know how you are doing today.

Check out these progress photos from Bailey, rock your life Over the past 2 years, amazing, sustainable results have been achieved by having a supportive community and ongoing participation in exercise classes and challenge programs.

“I’ve been training with Betty Rockers since July 2020. I took a progress pic today just to see how far I’ve come! First pic from 7/2020, updated pics from 05/ 2022. 40 lbs lost.. Lost a few inches! This workout program along with a healthier lifestyle has really transformed my mind and body! I am currently doing a bikini body challenge and it kicked my ass! If only this 3 year old mom could Do it, you can too!!” – Bailey A.

Take your fitness to the next level – without leaving your home!

grab one 30-day trial period to change your life and get…

Dozens of 30-day challenge programs, Comes with an interactive calendar and daily email feeds to keep you on track – if you want, you can take on a new challenge every month, or take any challenge at your own pace for as long as you want!
5 new fitness classes per week You can have all kinds of fun at home! Add to your schedule – they’re all loaded directly into your workout library for when you’re not up for a challenge or just want to switch workouts.
Choose any workout from the class library Depending on what part of your body you want to work out, how much time you have and how you work out – over 1300 lessons will never let you run out of motivation!
With my support from the Betty Rocker coach, Plus other amazing women in our community to join our private support group so you can check in and share the journey, make new friends and get your questions answered!