Advanced Core Trainer Blast Workout

We are now living in the age of health, wellness and functional fitness. That means we don’t strengthen our core just because we want some awesome abs, but more so because having a strong core is the foundation of movement.


Whatever your goals are, this advanced Core Trainer Blast workout plan will challenge, strengthen and shape up your core. Now keep in mind that a healthy diet and some cardio work is also necessary if you want to see, and not just feel the fruits of your labor.


This is an advanced Total Gym Core Trainer Blast workout so listen to your body and use caution if you have had any injuries or are just beginning an exercise routine. If you are struggling to perform the move or if you feel a sharp pain or discomfort in your back, stop what you are doing immediately. Examine your form – maybe a little modification is in order and there’s nothing wrong with that. Check out the video to make sure your form is correct. Work smart and let progress be your motivation.


Total Gym Core Trainer Blast Workout

Perform 12 reps of each of the following exercises for four sets. Keep your abs in tight and try to get through every exercise without taking a break until the end of each set. Make sure you focus on your breathing during the workout. Sometimes we don’t realize that the intensity of an exercise can cause us to hold our breath, which can impact performance, restrict oxygen to the muscles, increase blood pressure and give you a really big headache.


Now grab some water and a towel and let’s get moving!



Targets: Rectus abdominis

Instructions: Lie on your back, knees bent and feet on the floor with your head at the high end of the glide board. Support your neck by resting your head on your fingertips.


Ab Rollouts

Targets: Rectus abdominis

Instructions: With toes on the floor and hands on the glide board get into a plank position. Push board toward tower.

Safety Tip: If you have a neck, back or shoulder injury perform this exercise on your knees instead of your toes.


Quadruped Reach Backs

Targets: Obliques/Back Extensors/Transverse Abs

Instructions: Position yourself on the glide board on your hands and knees (head at the high end). Press your navel toward your spine keeping your back flat. Raise your opposing arm and leg simultaneously. Reach out wide and back as if you were going to grab your foot.

Safety Tip: Stay strong in your core (belly button pulled in) and move slowly so you don’t lose your balance.


Side to Side Crunches

Targets: Obliques/Back Extensors/Transverse Abs

Instructions: With your elbows on the crunch pad and your toes on the glide board, pull your knees in toward the opposite shoulder. Alternate sides and don’t allow your knees to touch the glide board.


Sit Up, Stand Ups

Targets: Lower Abs/Hip Flexors

Instructions: Get into position to do a crunch with your feet on the floor then stand up, sit back down on the board, lie back and repeat.

Safety Tip: Keep your chest and head up as you stand up, not letting your back round or slump.


Table Top Crunches

Targets: Lower Abs/Hip Flexors

Instructions: Lie on your back with your legs up at a 90 degree angle with your head at the high end of the glide board. Support your neck by resting your head on your fingertips.


There are so many cool things about the Total Gym Core Trainer Blast! Anyone at all fitness levels can use it. You can increase the level of difficulty by changing your position, and you can perform dynamic and static movements, with plenty of room for creativity.


Ordering is easy! Find them here!

Dejinira Lee

Dejinira Lee has been an ACE certified personal trainer, group fitness instructor and nutrition specialist since 1997. She received her education from UCLA’s specialized Fitness & Nutrition program and Tuft’s University for Total Nutrition. Dejinira is also a Total Gym GRAVITY Trainer, BOSU Master Trainer Levels I and II, and an ACE trained Clinical Exercise Specialist. She currently works with golfers, instructors and regular clients of all fitness levels, in both a Virtual and Studio setting, focusing on improving strength, range of motion, balance and agility. “I love meeting the different needs of my clients! It keeps my mind active and inspires me to keep learning. There’s no better feeling than hearing my clients say “I can’t believe I did that!”

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