35-Minute Total Body Abs Circuit


This Move-For-Joy session is a challenging total body workout that will tone and strengthen your core. You’ll get some cardio, some shoulder and butt work and TONS of abs. You don’t need any equipment for this workout BUT an optional BOSU ball makes it a little more fun and lets you advance the movements. Pick some fun music and have a blast, blasting your abs. This does include a warm-up but no cool down so please get that in on your own.


Printable Workout

Structure: 2 sets of 6 exercises each 2x through with one minute break between. (Either do the recommended reps OR move at your own pace, switch when I switch and don’t count reps)


  • High knee pulls

  • Calf raises

  • Boxer shuffle, dance…

  • 3 twists + knee

  • Cross step pull downs

Set 1, 2x through

  • 20 Snap jumps

  • 16 Spider pushups

  • 40 scissor kicks (20/side)

  • 20 BOSU hop overs (or hands on floor and hop over a pillow)

  • 10 walk down pushups

  • 12 bird-dogs

Set 2, 2x through

  • 20 Leg raises

  • 15 straight leg jack-knifes

  • 15 weighted bent leg jackknifes

  • 24 BOSU jump over burpees (or regular burpees)

  • 10 push-up with rotation (round 1-wide, round 2-narrow)

  • 12 pilates back bow.

Equipment You'll Need

(Click Here to see my equipment recommendation & get your own)

  • Optional light set of weights

  • Optional BOSU

  • Exercise mat


Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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