7 Minute Core Workout – No Equipment Needed

 

7 Minute Ab Workout: No Equipment Core Exercises for a Flat Stomach Ep. 8 | Tough Mudder

Video taken from the channel: Tough Mudder


 

7 Minute Core Workout (Bear Crawl HIIT) Body Weight Only! No Equipment Required!

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7 MINUTE AB WORKOUT! // No Equipment | Demi Bagby

Video taken from the channel: Demi Bagby


 

7 Minute Core Workout For Athletes (NO EQUIPMENT BODY WEIGHT WORKOUT)

Video taken from the channel: Nathanael Morton


 

7 Minute Ab Workout (6 PACK GUARANTEED!)

Video taken from the channel: Ryan Trahan


 

Do THIS 7 Minute Body Weight Routine EVERY Day (No Equipment Needed)

Video taken from the channel: Teachingmensfashion


 

Intense Ab Workout | 7 Minutes (FOLLOW ALONG!)

Video taken from the channel: ATHLEAN-X™


Lie down on your back and extend your legs outward. Place your hands behind your head and engage your core as you perform a crunch while pulling your knees towards your Slowly return to the starting position and repeat. This workout has a complete set of 12 exercises that require no equipment. The High-Intensity Circuit Training protocol works all the muscles of your body. Perform each exercise in rapid sequence for 30 seconds and take rest for 10 seconds.

The 7-Minute Workout That Science Says Actually Works How to use this list of core exercises Perform each move below for 30 seconds, resting for 5 to 10 seconds in between. Expect to do anywhere. No Equipment 7 Minute Abs & Core Workout An amazing combo of core-strengthening moves and cardio, this circuit is designed to target not only your abs and obliques, but also the muscles in your back, pelvic floor and even your shoulders. Truth be told, it’s better than doing hundreds of crunches.

Although that high-intensity workout isn’t intended to do daily, it’s an extraordinary tool to have in your workout arsenal, especially on days when you have no time. 1. Firefighter. Stand with feet shoulder-width separated, core engaged. Move weight onto the right leg with left knee lifted and bowed to a 90-degree edge and arms before you. Here’s a sample day for your No-Equipment Workout: Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.

At lunch, you grab your suitcase (if you’re at work, milk jug if you’re at home) and do inverted rows. After work, you do another 50 jumping jacks and then do your push-ups. This 10-move cardio workout, from trainer Judine Saint Gerard, head coach at Tone House in NYC, can be done right at home—no equipment necessary. Learn the.

10 core exercises that are better for your back (and body) than crunches A 15-minute full body HIIT workout — no equipment required 2-in-1 exercises. The good news is that, especially if you’re looking for core workouts at home, there actually are plenty of ways to squeeze a solid no-equipment workout into a short amount of time. The 6 Best Core Exercises to Do at Home.

Now that you’re more aware of the immense importance of core strengthening, here are 6 of the best core exercises. They take no more than ten minutes, require no equipment, and can drastically improve your overall health, strength, mobility, balance, and pain.[6].

List of related literature:

Last, I’ll do my core workout, which includes either (a) four sets of one-minute planks alternated with four sets of sit-ups, leg raises, suitcases, and bicycles or (b) one set each of sit-ups, planks, side planks, and ball knee tucks followed by three sets of side bends.

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

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

Table 10-1 Week 1 Workout Schedule Day Walking Schedule Belly-Blasting Exercises Day 1 Walk duration: 10 minutes Pace: Brisk Basic Plank: Hold plank for 30 seconds.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Below are two examples of a core workout.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

At Integral Life Practice seminars, and in the ILP Starter Kit† 3-Body Workout DVD, we teach a thirty-fiveto forty-five-minute version of a full 3-Body Workout, which we also present in the following pages.

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

Dynamic warm-up routines do not require equipment or a lot of space.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

The quickies are organized in 10 and 15 minute segments and are appropriate for either the gym or the home.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

One of my favorite 5-minute core workouts is switching between a Lying Hollow-Body Hold and a Lying Hollow-Body Bridge Hold every 30 seconds with no rest in between.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

The following moves are ones you can do in addition to the basic twenty-minute workout, and are broken into the foundation areas of legs, chest, back, and abdominals.

“YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet Oz
from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet Oz
Scribner, 2010

The core strengthening routine con— sisted of a full regimen of core exercises, including side steps, crossover steps, multiple bridges, and push—up stabilization with trunk rotation, allowing the complete range of core muscles to be exercised.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

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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49 comments

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  • @demibagby, will you post in the links where you purchase the low back support apparatus you’re using? Thanks! Maybe they can give you 10% for every link-thru purchase. See ubover on tiktok!��

  • Wtf he gased out after that 7 min? What if he worked out like iron wolf? This workout focused on shoulders and core. What about the fuckin legs? My doctor coach greg was right. All I felt were my shoulders and bear claw muscles.

  • I remember doing this in 2019 then i got my abs to show in 2020 doing a variaty of different ab workouts then i went back to this and it was fairly easy what i mean is i could use this if i was going hard well i just haveto hope i can do this 2 times

  • Learned a lot about making video and idea from you brother. Keep up the good work! I too just started to make videos on youtube. Feel free to check them up and find flaws and suggestions:)

  • This beta male got exposed by so many people. Stick to giving advice to boys on how to get dressed for school, whilst plugging in ads for shavers, you tool.

  • Really felt this one.

    The one piece of equipment I did end up needing was a mat. Tiled floors REALLY hurt the tailbone when doing the rotations

  • This is a great ab workout. Been doing this for the past 3 months and my abs feel stronger than when I was doing my own, longer ab workout(2 or 3 supersets of 1 min plank + 4 sets of 25 different sit up variations). Pair it with intermittent fasting if you want to get even better results

  • Hey, I’m an athlete but always struggled with targeting my abs, meaning I always feel it in my hip flexors or other areas rather than abs. Any tips for engaging the core more? For some exercises I think I’ve gotten better, but this particular workout (at least the first half) I feel entirely in my hips despite squeezing my abs.

  • Jeff: You always say don’t use your hip flexors. I have a question, is there something you can do you while doing the first two exercises to prevent you from using your hip flexors?

  • I saw someone do this and thought why not. Um so I’ll be starting my Ab journey today and do this work out everyday except Sundays (might do Sundays if I’m feeling it)

    Day 1 08/14/20
    It was tough to get through but I made it all the way only taking 3 breaks. I’m proud of how much breaks I took for a first timer. Obviously no change except my abdomen is warm right now. I’ll check back in tmrw.

    Day 2 08/15/20

    It was a good day except the fact that I needed 5 breaks. However thanks to the motivational words in the video I made it through just fine. Of course still no abs cause only day two but I can feel the burn. Thanks for reading. Let’s try again Monday or tomorrow if I’m feeling it.

    Day 3 08/17/20

    It was a good day and it was fun to do it this time just because my mother was watching. Today I think I did a good job. This is all thanks to Gerty Z in the comments that replied today. Thank you for motivating me today. See you all tomorrow. I’ll keep at this hard!!! Thanks again!

    Day 4 08/19/20

    I missed yesterday so therefore I’m going to do it on Sunday this week. But it was a good day. See you tmrw.

    Day 5 08/20/20

    Another great day working on my abs I don’t see any change yet but I’ve barely hit seven days so It’s fine. I know by day 20 I’ll have some major changes that I can see. So ill be definitely looking forward to that. Anyhow, see you all tomorrow.

    Day 6 08/21/20

    It was tough! Today I definitely did better. I’ll definitely be doing this Sunday and Saturday back to back and all of next week too!!! Ight see you all tmrw.

  • Tried one round and felt like a warm up, was breathing normally the whole time. Did it after my one hour shoulder workout too. This might be good for beginner body weight fitness people.

  • Demi such a good inspiration keep up the good work I want to help my fellow u tuber so viewers watch devorah roloff shes terrific and real nice to look at you’ll be glad u did ��������

  • Y’all ever just be chilling around and think “6 minutes 5 minutes 6 minutes 8 minutes the idea is you DONT NEED to spend half an hour doing abs the key is short, intense workouts, they get the job done” just me? Ight

  • If anyone’s struggling with the AB circles at the beginning and having your upper legs fatigue way before your abs, put a bottle (I just use my shaker) between your legs, just a few inches above the knee. Jeff mentions it in another video and honestly now I feel the exercise way more in my abs and my legs have stopped aching. Hated this exercise for ages and would fail every 15 seconds or so but now it’s working my abs much better. Saw the tip before elsewhere and it seemed kind of silly but it honestly works wonders

  • Just wanna know…should your thighs be burning really bad?!? I feel like I’m average beginner-moderate when it comes to my ability to do ab workouts, but completely FAIL at lower abs/ whenever legs need to be elevated. My legs feel super heavy and all I feel is a quad burn like my lower abs have no chance so all the support goes to the leg muscles:[
    Anyone have a technique correction tip?

  • I’m 13 I did this I skipped the extra shaving and advertising did it then did my daily 30 min workout consisting of harder variations of these and other couple exercises
    He is just making it look hard so you believe its hard thos channel sucks now its turned into Amazon with trash advice who is gonna do a workout that they don’t want to do when they could ride a bike or walk for 10 minutes and still burn more fat

  • All have sinned and deserve Hell because God is a righteous and holy judge so he has to punish sin. But he loves us and wants us to go to Heaven so much that Jesus Christ who is God in the flesh came, lived a sinless life and died on a cross, shed his blood for your sins, was buried and rose from the dead 3 days later so that if your repent and put all your faith in Jesus Christ alone that he took your punishment God can forgive your sins and allow you to live forever. Don’t trust in your own goodness to get you to Heaven, trust Christ. ❤️

  • Coach Greg brought me here. But I still like Jose for fashion advice. As far as building muscle and lifting weights I don’t know if he is the right man but at least he puts in effort and is a motivated man ��

  • 60 seconds of leg raises
    60 second of Russian twists with 15 pounds
    60 seconds of rowboats
    60 seconds of scissors
    60 seconds of star crunches
    60 seconds of Bicycles

  • Love this video… one of my favorites of your!s!!! Love that I can workout with you, love to hear you talk but love the idea of using of the clock and you play music I can work out to instead of the back and forth between your video and Spotify while I try and do your workouts!!

  • 4 mins in and he’s shitting bricks. This is one of the most funniest videos I’ve seen in ages. Teaching people how to burn 50 calories lol. Seriously, you’re better off walking for 10-15 mins and enjoy the fresh air.

  • Interesting workout… Why do people dislike this workout?

    Now, I think is strange for a man to shave his body….why would a man do that? so why not shave the hair on his head as well?

  • Me: doctor how long do I have to live
    Doctor: 5 minutes
    Me: ok bye I have to go do my abs workout
    Doctor: but this is serious
    Me: anything for a six pack

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    https://giveaway.athleanx.com/how-to-win.html

  • Like some others here im gonna be doing a daily comment thread, some form of motivation and accountability, im 19, 155lbs, and 6’4″. Quarantine was my personal excuse to slack off unfortunately, this time I’m switching up my workouts in the 7 min range hoping I’m able to stick with this and can discipline myself. If anyone sees this and sees i haven’t made a comment then feel free to hurl some mild abuse lol.

    Day 1: Fuck…. is mainly what I have to say, i don’t remember it being this hard at all, i was only making it through one or two of the exercises fully, though hopefully that means progress will be noticeable. Admitedly, did this right after an intense cardio workout, but oh well… looknig forward to day 2.

    Day 2: I’m gonna be completely honest; I forgot. Was a busy day I guess, still sucks though.

    Day 3: this one was substantially better, completed all but 1 of the exercises without stopping halfway (damn you scissors), even though it was excruciating at points, really proud of myself, meditated for about 15 minutes earlier today, not sure to what degree but it definitely helped me, I feel, to control myself.

    Day 4: Chose a workout I haven’t done before ( https://www.youtube.com/watch?v=8jyhJ6TiUPA&t=443s ), picked up an injury with one of my workouts earlier today involving a breeze block and my ankle so decided to skip the pistons in case i made it worse. Other than that, felt really strong for this workout, see you tomorrow.

  • Y’all sound like little bitches and kids with that attitude and your immature ass laughter emojis. And even though I hate how he turns every video into an ad, you can’t argue that he has a ton of good shit on his channel that’s related to fitness. At least he’s inspiring other guys that follow his channel for style tips to workout too. So quit your whining and your “funny” comments and go do something useful with your lives.

  • There are two youtube videos I watch every day. This one and Wim Hof breathing exercise. Not gonna lie I prefer the breathing to this torture but it’s gotta get done.

  • It took me 4 months of doing this workout every single day but i can finally complete this workout with good form all throughout the workout.
    Combined with 5:2 diet i lost 7kg and got killer abs

  • For those in need of motivation to do this workout: 1:21 1:51 2:08. 2:13. 2:37. 3:15. 5:55 6:57 7:38 8:36

    Conclusion: it sucks

  • There is so much misinformation here that it blows my mind! Firstly you burn at most, what 50-90ckal during this so called workout, so talking about getting shedded(which you sir are not) is nonsense (ckal in vs out is what matters in weightloss (combined with training and good eating habbits)). Secondly, doing this everyday is going to really mess up the few muscle groups you are working here (shoulders, core and chest) by overworking them to death. Thirdly, how can you even think that anyone will take this seriously when you can’t even finish you own workout without pausing every other minute. And last but not least, pick up a book or subscribe to a channel that actually knows about fitness so that you can educate yourself on how the body works. Ether that or stick to you core stenght which is fashion.

  • Dude just stop the fitness stuff. You clearly don’t know shit about nutrition and being shredded, cause you are not shredded at all. I was waiting for this video from Greg on this bullshit you call fitness and nutrition advice, then Scott ripped you too. The first fitness video I saw from you long ago I just laughed. It’s honestly pathetic blatantly lying to people telling them all this stuff that isn’t gonna help them get, or stay, shredded at all.

  • What a piece of garbage. It’s humiliating to produce so low quality fitness content, a random selection of exercises stitched together, just to advertise a stupid overengineered razor.

  • Hey Jose, stick to teaching men about fashion tips, you clearly know nothing on fitness and the knowledge you think you have is pretty dumb. Hey kids, if you are interested in fitness, go check out Jeff Nippard, Scott Herman, and Greg doucette. They actually do fitness for a living and know much more than the garbage man Jose

  • Could you finish the entire workout? Reply below!
    Follow me on IG: @trahan
    Support me: Link to shop Neptune Bottles + Podcast in description!

  • Lol my legs hurt worse then my abs this workout sucks and your moan of pain at the end killed me�� your in such “pain” meanwhile my 7 year old sister can do it

  • Hey guys. Just wanting to post progress here but this is seriously a killer workout! Thank you Ryan for doing it with us and pushing us.
    For everyone in the comments keep going with this one. It will be hard the first few days but it easily leaves room for improvement. That being said, this is my ninth day in a row of doing it and I can already see killer results especially in my obliques. Also I was never able to finish the bicycles for the full time without taking like two mini breaks but just today I finished all 60 seconds and man did it feel good to hear that timer. Again, keep going it will get better and the mental barrier to push through a killer ab workout is there, but it is so worth it when you finish the workout for the full time.

  • This will be my first time committing to a workout so i hope this goes well, keeping track of daily progress through here.

    Day 1: Finished the workout, stopped a few times on the Scissors and Bicycles, hoping to make an improvement on that tomorrow

  • Alright so, I’m doing a 20 day challenge and I’m gonna be posting every day my results.

    Day 1: As I’m typing this message I literally feel like I’m going to fall down. Very exhausting and my core feels fatigued and tight. I had to stop half way through the first few exercises but then I got into the rhythm of it. Not looking forward to tomorrow’s workout.

  • Hey bro, Mr. Morton….I weigh around 280…but it’s fat and a little muscle lol��……and to increase my vertical and get stronger 1.5 my weight is around..400lb. I should be deadlifting right…soooo should I start with 400…or start with 200lb and work my way up to increase vertical, because I wanna get on legpress to…and if I understand correctly..I should start with what…
    ( 3 sets of 5 reps) maybe…and increase the sets but not the reps over time..or what exactly????

  • Wtf bro? You’re selling/promoting the shaver in your workout video? Smh this is why I stopped watching your vids. You’re basically about selling selling and selling, sad man

  • I’m 62 and have always loved abs!
    This kicks butt and I’m trying for 4x a week
    The Hip Dips are so hard!
    Thx Demi for a great Ab routine!

  • Holy shit, this workout is no joke! I will be doing this more. Could I please get a few likes for motivation?!

    Day 2: still taking a few breaks and my abs are sore from yesterday

    Day 3: Less breaks and I’m feeling my core get strong when I’m doing this

  • Yay! Fun work out, I finished it! Have been doing the Cirque du Soliel 6 minute abs all lockdown & choose this as an alternative today. Felt it more in my lower & middle abs. Thanks for the encouragement, good abs music too,

  • Hey Jeff, anytime I do the abb circle or scissor my hips pop and I assume that is them taking over.

    Any tips on how to STOP the hips taking over and keep the focus on the abs?
    Thanks,
    Longtime Subscriber

  • I have seen other people logging their workout here, so I guess I’ll try it. Day 1: I had a hard time doing all the workouts. I have anterior pelvic tilt (my butt sticks out backwards and my back curves) this makes the workouts even harder. Day 2: planks are your friend! At the beginning if you can’t do the workout don’t stop, just do a plank till the timer ends

  • This is just a little chart of what happened during my time doing this

    Day 1 holy shit my abs are coming in already think I should be able to do this for a couple more days and I’m good I mean was not fat in the first place so.

  • Alright so, I’m doing a 20 day challenge and I’m gonna be posting every day my results.

    Day 1: As I’m typing this message I literally feel like I’m going to fall down. Very exhausting and my core feels fatigued and tight. I had to stop half way through the first few exercises but then I got into the rhythm of it. Not looking forward to tomorrow’s workout.

  • Doing this as well as cardio for a month

    START32 waist
    140lbs

    Day 1: had to take a couple breaks and i had to do the modified version of leg raises
    Day 2: missed out on this but still did cardio
    Day 3: missed

    UPDATEdoing this with the Chloe Ting 2 week shred

    Day 4: Holy shit i wanna die. could barely do the bicycles and rowboats. i also had to take multiple breaks.
    Day 5: leg raises suck and i couldn’t do bicycles. i didn’t really take breaks but i did struggle.
    Day 6: missed bc i was sick
    Day 7: i still suck at this workout but i feel as if i did a little better

    1 WEEK UPDATEi weighed myself and I have lost 4 lbs but my waist is the same size.

    skipped days 8-10

    Day 11: workout was good but i definitely
    need to improve my technique

    Day 12: this shit is easier to do when you’re listening to music

    STARTING A NEW DIET
    No red meat
    No bread
    No dairy
    No eating after 7pm