What’s Your Fit Workout Core and Stability Training 60 Second Madness



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Core & Stability Training

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EXTREME “Exercise Ball” Breakdown Workout!

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Workout 2: Tabata Sets Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Warmup 2: Total Body Circuit-Style 4: Five-Fifty Five Finisher 7: 5-Minute Plank Cooldown

“Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit” by Bobby Maximus, Michael Easter
from Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit
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Potter/Ten Speed/Harmony/Rodale, 2018

GYM HIIT.23 Start with a dynamic warmup: Spend 3 minutes cycling through 30 seconds each of moves like jumping jacks, inchworms, and hip swings—moves that increase your heart rate and flexibility without taxing your muscles much.

“Runner's World How to Make Yourself Poop: And 999 Other Tips All Runners Should Know” by Meghan Kita, Editors of Runner's World Maga
from Runner’s World How to Make Yourself Poop: And 999 Other Tips All Runners Should Know
by Meghan Kita, Editors of Runner’s World Maga
Potter/Ten Speed/Harmony/Rodale, 2018

Group 1 performed three sets of eight exercises (concentric–eccentric) at 60% of 1-RM on Universal Gym equipment: One set equaled 20 seconds of exercise followed by 40 seconds of rest; total exercise time was 24 minutes.

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

Everybody else loves to hate it, but my favorite full­body interval workout while traveling or limited on space and time is the infamous burpee.

“The Wild Diet: Get Back to Your Roots, Burn Fat, and Drop Up to 20 Pounds in 40 Days” by Abel James
from The Wild Diet: Get Back to Your Roots, Burn Fat, and Drop Up to 20 Pounds in 40 Days
by Abel James
Penguin Publishing Group, 2015

I: 30 min of interval training alternating between exercise of moderate (less than 60% VO, at peak exercise) and vigorous (more than 90% VO2 at peak) intensity (include a warm-up and warm-down) Others: two recovery exercise sessions were included at the end of the first and fourth weeks (sessions 3 and 12)

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
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Balance training (choose 1 exercise from balance section) 5 min 5.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
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Atria Books, 2011

Figure 11.7 Paradigm for concurrent resistance and endurance training in endurance athletes.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

And on one exercise—the curlup—you do an exaggeratedly slow movement, taking 5 seconds to raise yourself and another 5 seconds to lower yourself, with a 1-second pause between the two parts of the exercise.

“Men's Health The Book of Muscle: The World's Most Authoritative Guide to Building Your Body” by Lou Schuler, Ian King, Editors of Men's Health Magazi
from Men’s Health The Book of Muscle: The World’s Most Authoritative Guide to Building Your Body
by Lou Schuler, Ian King, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2003

Each circuit training participant moves from one station to the next with little (15–30 seconds) or no rest, performing a 15to 45-second workout of 8–20 repetitions at each station (using a resistance of about 40–60 percent of one repetition maximum [1 RM]).

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • @jo180285 i’d suggest that start out with half a scoop and 6 to 8 ounce of cold water…and 25 min. before you start ur workout….like scott said “take less”

  • Thanks James. I’m a 73 year old trying to get back into running, and maybe this is what I need to get my Parkrun times under 40 minutes! I just tried them for the first time, and have added resistance bands to my Christmas wants list. I suppose they get easier with practice, but they’re tough on my old knees. Would you recommend and exercise mat of some sort?

  • Scott, I strongly recommend to check some Rob Riches videos!! You are gonna hate his comment but I really like scoot believe it or not.

  • SL Glute Bridge 20/leg
    Glute Kickback 20/leg
    Dead Bugs 60s
    Fire Hydrants (Resistance Band) 20/leg
    Rotational Press 20 (not sure if it’s 20 total or 20/side)
    Plank 60s

  • This looks solid. Mainly due to the fact that it includes a lot of hip stuff. So many core exercises are so ab-focused, and everyone forgets that the core includes moremyself included.

  • Thanks for the workout! Suggestion for future to limit talking btwn exercises. Not as beneficial to completely cool down in btwn workouts. A way to shorten up would be offer modifications during pose or not as long demonstrating. Many demonstrations could be cut in half and we’d still get it.

  • Apart from the Bavarian knee-slapping bit, I was already doing these! (Although way too infrequently) Now that I know that proper runners like Eliud & co do them too, I’ll do them more often. (I guess i assumed they were basic exercises for 7.30 min/mile type carthorses like me.)

  • @Haveyouheardtheband that doesnt count for everyone, like me even if im sick i still go to the gym, i dont feel good if i dont go

  • dude, come on… you are confusing real core strength exercises with a warm-up. This video is fine for warm-up, but to make your core and legs stronger go watch any powerlifting video\description exercise.

  • Awesome warm up and over all toning/core workout. Combined with running or on its own, it has replaced my standard core floor routine!!

  • If you want something ab focused, for sure check out my 7 min core video on my channel:) quarentine is a great time to grind it out!

  • oh wow. Scott, this is really EXTREME! I tried it out in the gym today. Challenging. Love the burning sensation! Feeling the pump! Core’s working like crazy.

    EVERYONE should give this a go! HIGHLY RECOMMENDED!

  • For sure you will definitely run like him after these exercises haha He has been functional since childhood. Weaker runners do better exercises and they run slower than him.

  • What are the bands called. Around knees. I have bands but there normal length ones. If I double over still too long. Triple over and too much resistance. Yours seem to be specific for this type of use

  • Excellent video Chris and very well explained, hard enough at the start but not too hard to put you off doing it regularly. I’ve added it to my rest days of my own training plan for my first marathon attempt in dec at Portsmouth.

  • Avoid hamstring cramp in single leg bridge by midifying it from 90degree angle in leg, to 135degree, as of in this research report.

    Helped me with activating glutes but no more cramp in hamstring!

  • The girl in the video is beautiful and fit and probably a good trainer.. but 20 minutes into the video and I did’t feel a thing, because of all the talking!
    I expected it to be a 45 minute workout, but it wasn’t because there were too many long rests in between.
    Next time a less talking and more action!

  • Fab workout. I thought I was going to get a yoga-type workout, but this isn’t yoga at all. It was quite high intensity. but no doubt will be effective if I stick with it. thank you.

  • Did this, after two videos of Focus T25 beta phase, so i was already tired but went through it and gotta say that the blonde fitness model was deffo motivation.

  • i really need help..

    if you don’t ache the next day, does that mean you had a bad workout?

    also i can get every bodypart to ache apart from my biceps, even though at the end of the workout i can only lift very light weight, im 15 and have been working out for 6months.

    this is what i do..

    4 sets of reps 12-10-8-6

    barbell curls / alternating dumbell curls

    hammer curls / incline curls

    concentration curls / 21’s with EZ bar

    what shall i do different?


  • Before we get too ahead of ourselves some simple advise (from a Kenyan)

    1. These guys have good genetics, cardio, skeletal, leg/torso ratio etc.
    2. Many of these guys were running 10 15k a day barefoot as kids to and from school barefoot running is what evolution built us for so mechanics are truly natural
    3. Nandi hills and Rift Valley highlands are 2000 to 3000m (6500 to 10000ft Altitude) so its like natural EPO since birth
    4. Never eaten processed food sweet potatoes, beans, maize (corn), fermented milk, organic meats from grazing cattle..
    5. Psychological factor of training with world class athletes must also play a role.

  • hey scott you look like a big muscle puma playing with a big ball…please give me your opinion on Totalgym1000…the one Chuck Norris is making a comercial with…thanks

  • good workout! i loved the ab toning during the second half. tough vid but not impossible at all and leaves room for personal improvement!

  • Yes i mean it. even i was very sad since i workout well for abs but nothing was coming. And one of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly. if you are serious go for it now bit.ly/1cNho1k?=osdbg

  • En mi opinion aunque tus ejercicios esten buenos. Si paras a cada momento a dar explicaciones. El cuerpo se enfria y fastidia la rutina

  • Hi does anyone find it EXTREMELY hard to do the lateral jumping air squats? I feel very sore around the quads+innerthighs+hamstrings and my legs go wobby right after 2 mins although I did it at a slower pace:( May I know if I’m doing anything wrong for it to hurt so much?

  • UPDATE! When this video first came out I commented that I was actually training for a half marathon. At the time my PR was a 1:39:54. As of last week after 12 weeks and even though the Covid19 canceled my HM i ran one anyways and used this training workout for about 80% of my training cycle and I feel like this had a big impact on my fitness. I PR’d and ran a 1:32:42. I’m totally happy and found out my HM was rescheduled for sep 20th and will also be trying for a 3:30 marathon @ the twin cities marathon in Oct as of tomorrow will begin my training. But wanna give a big thanks to this and would for another video like this. They are informal and helpful. Keep up the good work!!! /

  • @sbouthoorn u call 11% as unfortunately? wow are u sure ur 11%? gain some muscle mass by doing resistance traning rather than cardio and abs training. personally i train abs once a week which is much effective than doing it twice a week. ur abs will adapt to ur training and stop growing if u keep working on it. keep it twice if ur a begineer and once a week if ur intermediate

  • Awesome workout. Im following along with the workout plan calendar as of today. Thank you for uploading these videos. They’re a great help.: D

  • Angie, just when I think I cant love your workouts more.. you do this one! Absolutely loved this one! No muscle was left behind! I was a sweaty mess!! Thank you Angie for doing these! You have helped me so much!

  • If you have been trying to bulk up, you should do a google search “MegaMAX Muscle Maker”. That can help you get the body you deserve.

  • Yep. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well.

    Listen to this my senior in gym daily having this secret food items to kill his belly with less excercise.

    you can see it here bit.ly/1f0wG13?=vsjsy

  • yep i agree. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly. But My international body building trainer also recommended this 7 food elements to kill your fat belly. have a look here => bit.ly/13wW2Pn?=nntcb

  • Hey Scott, was wondering if it would be a good idea substituting the exercise ball with a med ball for the jump squats and high knees. Would love to know why and/or why not. Cheers:)

  • yes i mean it. You are smart if you understand you need to eat right at your age to kill your belly. But My international body building trainer also recommended this 7 food elements to kill your fat belly. worth watch here now bit.ly/11KMUJa?=zzjim

  • Always enjoy your videos. I’ve been struggling with including strength in my work outs. So so so many ideas on the Web. My last half marathon 1:35 left my legs feeling heavy for 5 days later. Do you think these exercises are the answer to the dreaded heavy legs? Thanks once again.

  • Hey Scott,firstly i want to say how much i appreciate your videos they have helped me a lot and made me more anxious to go to the gym. I have a question i want to ask you…When is it better to do cardio before or after lifting weights training?

  • Thank you so much. We do core with our cross country team, but we will incorporate the first 5 exercises. We already do the front plank.

  • Jack knife Crunch……. Wow, I’m blown away…. also, I’m lying on the floor whimpering, covered in my own sweat. Please sir, may I have some more?

  • Nice workout,saw this too on YouTube. Very quick and easy to do when busy with family life, will add nicely to the training, strength and cross training. Thanks for breaking it down

  • You need to include time to transition between moves, especially when goings from the floor to standing. Otherwise I feel like I’m falling behind.

  • All are vary good workouts getting quick results, but wana ask one question is it ok to do that resistanxe band workout without. Band?

  • hey, scott u do a really gud job helpin people like myself gettin in shape or gaining muscle..is their any way you could do a video on stretching…how to do it and what to do before and after your workout..i’d really appreciate it… thanks once again

  • Thanks. As someone returning to sport in mid life after a long period of not exercising I am aiming towards distance running as a competitive sport that is likely to be a realistic goal for me so these exercises will be perfect for days I don’t make it to the gym & when I am away from home

  • @shayodt try changing your workout every 3-5 weeks. if you keep doing the same workout then your muscles will become used to it and will stop growing. hope this helps:)

  • I just started including these exercises last week. They are great! It feels like my body has woken up, I can actually feel my hips and bottom when I run now.

  • can someone tell me what they think about TotalGym1000? i have a good price offer from a friend but i dont know if it is exercise equipament…or should i buy something like a g3 but much cheaper…tks

  • Hi James, thank you so much for such great workouts, which really make a lot of difference. Do you think they would be useful as strengthening exercises during the recovery period from posterior tibial tendonitis? I have heard that weak glutes may also provoke this injury, so I wonder if these workouts would help to prevent re-occurrence? Once again thanks a lot and all the best from Turkey.

  • Wow! Really well done! One of the few channels on YouTube (even among the professional ones) where you can hear the teacher AND the music clear without the reverb of the room; Keep up the good work! ������

  • It would be a shame if you did not get ripped when normal people build muscle easily with MAD Muscle Ripper (Look it up on google).

  • For the gravity reverse crunch I feel like pointing my toes up towards my face instead of straight out is more difficult. Do you know why this is?

  • Excellent!! I will def try this tomorrow. I will burn my whole body I expect!! I really like reaching lunges. It looks like terminator move. very robotic. I like that you bounce back when you return to the starting position.
    I love Scott Herman Fitness! Yay

  • @***** go down to your forearms when doing side planks to avoid any pain in your wrist. Also, if you stay on your hands, look down and make sure your hand is directly under your shoulder so wrist is strong and straight, that will help with pain too.:)

  • Thanks James, enjoy all your videos. Just done this work out, will be repeating regularly… the oblique presses are something new to me!

  • @JustCauseVids Wow man, that’s some serious dedication:D I’ve only been going a few months, but then iI’m only 16, got a while to go yet haha

  • @shayodt look at scott’s bicep workout! i do it once a week and the next day you will feel sore. and make sure you are eating enough protein and drinking plenty of water. hope i helped

  • Thank you! Exactly the video I needed. Can you jump right into these exercises or is a warmup required? If so, how would you go about the warmup for this workout?

  • i have never seen someone so dedicated to teach fitness to people. i know you get this alot but you truly are an inspiration. all the workouts i do at the gym i have taken from your videos. thanks a ton scott!!

  • @DRiNKMiLK5 Im 5’11” and a 65cm ball is perfect size…most of the balls will give you a height range on the package…Im sure scott is using a 65cm in the video. So for you I would say 65cm or maybe even 75cm if you wanted…Hope this helps!

  • First time I have done any workouts on this channel. Thank you Kelsey for such a tough challenge. Your encouragement thru out helped me so much. I did have to do the low impact versions and still felt great. I can’t wait to do more. Thank you, again Pam.

  • hi scott. i was just wondering at what age did u start doing weights. im 14 and do weights now because im tired of being skinny. iv started eating more and better food now aswell but i wanted to know if i was doing damage to myself:)

  • Thx for this! Where should a routine like this be done in the weekly running schedule? Every day? After / before running? Rest day?

  • Is it bad I have never felt what true glute fatigue felt like? Those Fire hydrants had my glutes absolutely burning. Will be incorporating this a few times a week for sure!

  • Yeah Scott I double what “sabsupertoll” said! What about DVDs? There are so many bogus ones out there, we think it’s time for YOU to take it one step further!

  • This work out was great. I was motivated and encouraged throughout. I feel energised and pleased to have found this video. Thank you����������

  • So much to love about Angie and her workouts, the list is endless.
    She is the best in the business. Phemonenal workouts, incredible instructor.

  • This is sweet! Just started a 30 day challenge to do this daily. Shared it with some high performance athletes I know they love it.
    I just added one instruction for them that I don’t think was explicitly mentioned in the video: for the single leg bridges it’s important for the heel of the working leg to be as close to the butt as possible in order to shorten the hamstrings and keep their involvement minimized…yes?


  • Another excellent workout! Great variety and cues ��. I have to modify the step sequences, but I am w-a-yyyyyy beyond 40 ��. Your kickboxing is the best ❤️