New Hard Core Workout

Did you celebrate Halloween yesterday? Oh, the candy temptations!

To get November started in the right direction, I have a new workout set to challenge you, rev your metabolism while targeting your core.

We are in the midst of the GNC Live Lean Challenge & Giveaway, so this workout is something you can incorporate at home with a set of dumb bells. Use it in addition to your favorite form of cardio.

The Workout:
Set your timer for 30 seconds of work followed by 10 seconds of rest for 5 sets. Take a 1 minute break and repeat this series for 3 more rounds for a total of 4 rounds.

1. Walk out to plank + knee cross under
2. Plank toe tap + wide jump
3. Side to side push-ups
4. Weighted plank to T
5. Plank row with triceps extension

Toe Taps + Wide Jump

Weighted Plank to T

Listen closely: you can hear me sucking some major wind! This workout is tough, and you’re going to feel it just as much in your core as you will in your upper body.

If you are a beginner, I suggest reducing the number of sets and time. For example, set your timer for 20 seconds of work followed by 10 seconds of rest and try to do 2 rounds. Then, as you get stronger, try 3 and then 4 rounds.

My Workout Gear:
Reebok lightweight CrossFit tank, board shorts and nanos. After watching the CrossFit Games replay on ESPN, I’m crushing on all the attractive gear the athletes competed in!

Pet Supplements
We aren’t the only ones that can benefit from vitamins and supplements. Our furry family members can too!

Cooper takes the Hip & Joint supplement and the Skin & Healthy coat chewables.

Golden retrievers tend to battle hip mobility as they age so we are getting a head start on it. And, his skin goes through seasonal changes kind of like ours, so these chewy treats help normalize that.

Cooper still thinks peanut butter is the ultimate medication though.

Peanut butter stuffed bone.

Tis the Season!
Just a reminder that GNC’s Pumpkin Spice Total Lean 25 is only available for a limited time!

And, the coupon code 20101 is good till Monday, November 5th.

Pumpkin Spice is on sale right now, so you could walk away with this protein powder for only $15! Here are some additional recipes for your GNC Pumpkin Spice!

Your turn:
1. What is your favorite core move? Will you try any of the above options?
2. Favorite way to use pumpkin spice this time of year?

*Disclaimer: Although I am a NSCA-CSCS, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.

FitFluential LLC compensated me for this campaign. All opinions are my own.



  1. Thanks for another great workout! It’s been raining all week here, thanks to Sandy, so I’ve had to do indoor workouts, gonna try this one today! My fave core workout is when you’re in plank and bring knee to elbow, back to plank and then do a push up, works so many groups.
    Andrea recently posted..Halloween: Autism StyleMy Profile

  2. I can’t wait for my new Gymboss timer to arrive this week so I can try this out!

    Both of my kitties took glucosamine supplements – one for his joint and one for his bladder – I call it their little miracle pill since it improved both of their medical issues so significantly!
    Erica { } recently posted..Conquering the Spaghetti SquashMy Profile

  3. Just bought a gymboss. Excited to add some of your workouts to my routine. BTW: You have some crazy awesome muscle definition!!! Your hard work definitely shows.

  4. Thanks for the workout! I went for a run this morning, but I need to do a bit of core work before heading out and about tonight. I guess I may as well keep this browser window up so that I can do this workout. 🙂
    Tiff @ Love, Sweat, & Beers recently posted..Pumpkin Tempeh PieMy Profile

  5. woop woop, love working on core. It makes every movement better.

    Plank is my #1 without a doubt.

    Pumpkin spice…havent tried it yet but thinking it would be perfect in organic canned pumpkin. recently posted..Are u fancy, huhMy Profile

  6. I’m saving this for my core class! love the plank toe tap!
    lindsay recently posted..Vegan Healthy Bite: It’s So Good It’s ScaryMy Profile

  7. I totally just ordered this Protein Powder. BAM. That’s how I #getafterit

  8. Oh man, this looks like another super workout. So many great moves! Can’t wait to try this out…I think? 😉
    Christine @ Love, Life, Surf recently posted..October #YogaADay Photo ChallengeMy Profile

  9. That weighted plank T looks like it would kick my butt, I wanna try 😛 Anddd I loveee anything pumpkin, especially pancakes!
    Life’s a Bowl recently posted..Sweating Pink // Favorite Finds Friday 11.2.12My Profile

  10. Big proponent of joint supplements for the doggies!

    All things plank are great for core training, but partial to plank to pushup (or high to low plank), high plank with diagonal knees and caterpillar (or inch worm).

    But I just stole some of your moves. Just so you know.
    Jonathan Aluzas recently posted..Fitness for a Lifetime: Don’t Forget to Turn YOUR Clock Back!My Profile

  11. Even though I stopped blogging myself, I continue to read yours religiously. After watching you own it like a boss, I officially got to work starting yesterday. Muscle definition is the name of the game. Even after ONE day I felt it, haha. I am definitely supplementing my running with your workouts, so keep them coming! Crossfit is just too expensive for me but what you put out there is a saving grace for us broke but fitness loving gals.

  12. Thanks for the GNC coupon! Going to give it a try tomorrow after my ride. My mom thinks it’s a bit redundant since I usually add pureed pumpkin to my shakes, but puree doesn’t travel well along the trails. I keep pumpkin pie spice in the cabinet. Use it all fall. Love to add it to pumpkin seeds before I roast them and it’s tasty added to ricotta.

  13. Just did this workout with a couple friends today. Serious business! You aren’t exaggerating when you called it hardcore! I have to say I am addicted to your workouts. Love the lean legs. I always feel better about a session at the gym if I break a good sweat!!! Thanks!

  14. Rachel Bouzis says:

    More like hard shoulders. I did it this morning, and it hurts to type.

  15. Hi Jess,

    I’ve tried to watch your video several times now, and it’s not loading or playing. either from here or Youtube.

    It is me?

    Thanks for all the great workouts, I love doing them!


  16. Love your workouts! They are perfect for my lifestyle (hectic, fast paced, and effective) and help to keep me motivated! Keep up the good work! Much love from the South 🙂

  17. let’s just talk about your muscles. for reals. I will definitely be trying this workout! and, i used your code the other week and my pumpkin shake arrived last week. have to try it asap!
    elizabeth recently posted..October RecapMy Profile

    • ha! You are too kind–it’s gotta be the lighting! 😉 I love the pumpkin spice! I combine it with almond milk & a frozen banana–so good!

  18. great workout girl! you look amazing. i definitely need to work more of your routines into my workouts..i want those arms!
    amy recently posted..Cauliflower “Rice”My Profile

  19. Great, quick little wake-up workout when I’m completely crunched for time.
    Julie recently posted..WIAW: Hungry for the electionsMy Profile

  20. Thanks for a great workout to add to my running schedule! I love it and need it!!

  21. Maybe I am just completely dense but I don’t understand the difference between sets and rounds…I think you’re saying that it’s 30 on, 10 off 5 times for each exercise before moving to the next, and doing the entire thing 4 times – right?

    • The video goes through it completely! You’ll do each exercise twice before moving to the next. There are 5 exercises, so you’ll do 10 total in a round.

  22. Lyndsey says:

    I have a quick question: I am just starting this and just wondering if you have any tips for your wrists. After being on them the whole time and ESPECIALLY planking on dumbbells, my palms and wrist are really hurting. Is that something you get used to or any advice?


    • I would recommend placing the DB’s to the side of your hands. You can still row, but have your hands flat on the mat instead of gripping the DBs.

  23. Did it! This in combo with Power Yoga today were a killer arms and abs strength combo.
    Abby recently posted..Pick Yourself + Summer Peach CrumbleMy Profile

  24. I’m already sweating just watching that video…

    Trying this workout tonight!
    Jess Wakasugi {Life’s Simple Measures} recently posted..Blackberry-Blueberry Scones with Honey-Butter GlazeMy Profile


  1. […] – Jess from Blonde Poneytail put together this incredible Core Workout Video […]

  2. […] other circuit that I did today comes courtesy of Blonde Ponytail.  You can find that workout here.  I have posted several of her workouts and I have never been disappointed.  Check her blog out […]

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