Sweat & Snack Series – Core Workout and Mocha Chia Protein Pudding
{ NEW WORKOUT & COOKING VIDEO }
Guess whattttt?! This is the last video in my Sweat & Snack Series! I recorded 5 of these videos a while back and this core workout is wrapping it all up! Which means it’s time for your feedback! Did you try the workouts? Did you like them? Do you like having these kind of protein-filled snacks around the house? Should I do this series again in the future? Or would you prefer a different style of workout video? You tell me what you’re looking for and I’ll make it happen!
In the meantime, let’s talk about the core. People are obsessed with abs. And here’s my promise – if you eat well 80-90% of the time and don’t freak the hell out the rest of the time (meaning eat complete sh*t) while doing movements that engage your core regularly – you will see results. Genetics definitely play a part in that so remember to keep realistic expectations. But if you’re doing movements such as olympic lifting, squatting with heavy weight, deadlifting, and even gymnastic skills – you WILL see results. Keeping the spine safe while olympic lifting or deadlifting takes A LOT of work. Meaning your abs are engaged AF while you’re lifting and that is building muscle. I don’t EVER do ab workouts at the end of class, but I always see results when I’m lifting regularly.
But I also understand that lots of you out there enjoy doing ab workouts. I’m not one of them. So I put together this little core workout for you to add into your routine. I created it with movements I would prefer to do because it keeps the spine safe and it’s often engaging the butt at the same time. Might as well work on the core while working on your butt at the same time. And you can do this workout absolutely anywhere! So let’s get after it!
So here’s how the workout looks –
- Do this workout nice and steady. No need to rush through anything, just concentrate on your form all the way throughout.
- You’ll first set up in a plank position, widening your feet stance, then you will take your right hand to your left shoulder and hold for one second. Then you will take your left hand to your right shoulder and hold for one second. You will do this 50 total times, alternating between each shoulder.
- After you finish the shoulder taps, you will lie on your back with your hands at your sides or under your hips. With your legs straight and feet glued together, bring your feet off the ground and lift the legs up to the sky then slowly release them back to about an inch above the ground, pressing the small of the back into the ground the entire time. You’ll do this 40 times.
- Once you finish the leg raises, turn back over into a plank position. Tucking the belly button back towards the spine while in the plank position, you’ll then squeeze the right butt cheek to move the right foot to the right side then back into the plank position. Do this 30 times. Then repeat on the left side 30 times.
- After the toe taps, lie on the back. Put your heals underneath your knees, pull in the belly button to the spine then press the hips to the sky. Keep your hips raised high the entire time, then lift the toes off the ground. Keeping the hips in the exact same place, lift the right knee and slowly move it towards the chest then back down to the ground. Repeat this on the left side and alternate until each side has done 20 reps.
- Last but not least, lie on the ground with your arms out to the side. Lift the legs to the sky, press the belly button towards the ground. While keeping the legs straight, slowly lower both the legs to the right side of the body then back over to the left side, like a rainbow. Repeat this 10 times per side.
- Then you will rest two minutes and start back at the windshield wipes and go back up through all the movements.
For modifications and tips –
- For the shoulder taps – The hips should be in line with the body all the way down. People often raise their hips in this movements to take some of the pressure off the abs, but you don’t want that! Keep the hips lower and move the feet out into a wide position so the hips don’t have to shift back and forth during the shoulder taps.
- For the leg raises – Keep the belly button pressed into the spine and into the ground throughout the entire movement. This will keep the spine safe throughout and engage the abs more.
- For the toe taps – Just like the shoulder taps, keep the hips lowered to keep the body one straight line throughout. Tuck the abs towards the spine then use the right butt cheek to engage the leg and move the right foot away from the body. Same thing with the left side.
- For the glute bridge march – Remember to squeeze the butt to lift the hips and tuck the rib cage down towards the hips – this will engage the core the entire time.
- For the windshield wipers – Do this movements nice and slow and take your time.
Now go try this workout and let me know what you think! But remember, if you want to build some sweet abs – don’t eat sh*t, drinking lots of water, and do olympic lifts regularly. You WILL see the difference over time if you keep with all three!
Mocha Protein Chia Pudding
Ingredients
For the chia pudding
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1/2 cup brewed coffee (chilled)
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1/2 cup full fat canned coconut milk
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1 heaping tablespoon almond butter (or other nut or seed butter)
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1 teaspoon vanilla extract
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2 tablespoons maple syrup or honey
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2 scoops chocolate protein powder
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1 tablespoon unsweetened cocoa powder
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1/4 cup chia seeds
For the toppings
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Banana
Directions
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Place all ingredients for the chia pudding in a high speed blender and blend until smooth and completely combined.
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Place in a sealed container and into the fridge to set for an hour and up to overnight.
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Top with banana, almond butter, hemp hearts, and cacao nibs.
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More Sweat & Snack Posts!
Bodyweight Workout with Strawberry Banana Trail Mix Collagen Bars
Exercise Band Workout with Chocolate Walnut Brownie Energy Balls
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