Sun Kissed Abs & Core Workout

Aug 23, 2012 by



Hello My Lovies,

The Equipment Free Bodyweight Abs and Core workout is finally here!!! I am really happy that we got some time to film it today. This workout was a circuit and quite challenging, it took me 15 minutes and 44 seconds to finish it. There were a lot of reps but only one round. Now, if you can finish this workout in under 10 minutes, I recommend you go for the second round, and in time I’m sure you will!

I am on my week 3 of the ” Sharper Abs Challenge “, yesterday was my day 1 of this week, so imagine I was quite sore to do this ab routine today.

We had to film outside in the park today because Wednesdays are gardener days, where they come with their grass cutting machines and blower machines and make a lot of noise, which is like nails on the glass but worst if you know what I mean he he he.

Now, if you are adding this routine after your regular workout, then you’ve already done your warm-up. But if not, I suggest you warm-up with some planks, 3-4 to be exact and some jump rope.



Workout Explanation


In this routine all I was using is my Gymboss timerΒ and Let’s Get It Done attitude, and of course your own body, definitely a must in this routine :).

Set your timerΒ as a stopwatch, there is only 1 round but it’s a very evil round with only 5 exercises.

Make sure to watch workout recap part of the video for proper form explanation.


  • Rock Your Core & Abs Combo – 30 reps ( Keep your legs off the ground the whole time )
  • Diagonal Plank Reptile – 15 reps each side
  • Froggie Side To Side Sit-ups – 30 reps ( keep your legs off the ground the whole time )
  • Rolling Core – 30 reps ( each side counts as one rep )
  • Side Plank Mill & Knee Tuck – 15 reps per side


Have Fun Training Lovies!



PS – Check out my last week’s article on – ” 5 Food Additives To Avoid

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  • iieeeekk!! The first exercise!! I am going to do this wo tomorrow! Thanks for the new workout with variations …very creative as always πŸ™‚

  • Gerri Lee Schafer

    will get this one done later this week……………..looks FUN……LOL

    • Let me know how you liked it πŸ™‚

  • Oooohhh my gosh, in the first exercise you look so cute–like a robot! Like an ab robot! Tee hee…it’s the rigidity of the exercise and the sunglasses. πŸ™‚ Can’t wait to do this one!!!

    • Ha Ha Ha, I was thinking that too :). When I am outside even when it’s cloudy I have to wear glasses cause I have very sensitive eyes and they get really red and puffy in the day light. At the house I have to keep the blinds closed and my bedroom is a cave LOL

      • Gerri Lee Schafer

        hehehehe….i wear sunglasses even when it’s cloudy too

  • taltul73

    cannot wait to try this later today…. you are the best…

  • I see on all the tough ones, you want 30 reps. I concur with Marilyn “iieeeekk!” It will be a scary Friday for me tomorrow.

    • Yep, that is the trick πŸ™‚

      On the ones that are 15 reps, these are pretty killer cause it’s 15 per side, anything more would of been torture.

  • taltul73

    ok… just finished the workout.. its was great!!!! its really later here 23:00 and i had a hard day.. painted my house and clean all of it after it…. but i just could not go to sleep without trying this cool routine…
    my time 12:24. now after my heart its pumping … i do not think i can sleep for the next hour… πŸ™‚
    have a wonderful wonderful day…..
    much love

    • Thank you for sharing doll!

      Have a wonderful night πŸ™‚

  • Evaleen

    This routine looks great(!), but I’m going to take the weekend off first to let some soreness subside. That should give me a better range of motion, as I’m quite stiff right now since getting back on track with my workouts.

    And I’m loving your body-weight only routines, not for the absence of equipment (cause I do love my toys) but the inventive body moves moves you come up with– they’re just cool. πŸ™‚

    • Evaleen uh la la :), I see a new picture πŸ™‚ – love!

      Thanx girlie, yes when not using equipment I have to work harder with my creativity so the workouts are still fun and I try as much as I can to come up with creative but effective moves πŸ™‚

      • Evaleen

        I wish I had half of your creativity for this stuff– maybe in time though, having you to learn from. πŸ˜€

        And thank you (blushing lol), is hard to beat cute little animals though, they make such happiness. xD

        • You are too kind girlie :),

          I love little animal pictures too, I really want to get a little hamster, I love them :). I had several hamsters when I was little and once I even had a boy rat who was the cutest and smartest little thing ever, he use to always sit on my shoulder and kiss me on the cheek, we let him run around and he would usually follow me around.

          • Evaleen

            Awww lol, gave you “kisses”, that sounds so sweet. πŸ™‚ What’d you name him?

            I do miss tiny animals, though they’re so delicate that I’m always afraid to ‘damage’ them, πŸ™ have such a short life-span too, poor things.

  • You’re funny!

  • Jos

    My Sharper Abs Challenge is still tough for me and I’m doing it on my dip station…and this morning felt even tougher plus the lower body WO felt tough as well (did Legs, Abs, Butt I’m Alive WO)

    • That is strange indeed, mine got much much easier and I have to keep switching the plank variations to keep me challenged.

      • Jos

        Oh well I guess I progress slower than you? πŸ˜› Or could be because I didn’t get enough sleep the day before…too many things to pin point πŸ™‚ But I think I’ll keep doing this Sharp Abs Challenge to improve myself.

  • MariaBjΓΈrgJepsen

    NICE core workout, Tati – great job inventing it πŸ™‚ I litterally cursed the 1st combo, it was such a lower-ab-BURN! It got quite difficult to keep my legs extended through the last 10 reps, but I pushed hard! I finished 1 round in = 08:17 min. I am considering if I really wanna pain myself with 30 more “Robo-Cops”. I have to say…. YES! Because my “personal” trainer Tatianna told me to πŸ˜€
    Love, Maria

    • I am so happy you had a great burn, It took me twice as much time to do it than you, so good job girlie!

      • MariaBjΓΈrgJepsen

        As I promised, I did it again in = 07:55! But I did modify one thing. I “saved” the last 10 “Robo’s” until the very end – bad Maria! I just couldn’t hold my legs straight for any longer. But Thank you so much for your sweet support and a fantastic core workout. Enjoy your weekend treats, Tati πŸ™‚
        Love, Maria

  • Katerina Gjorgievska

    It took me incredible 23 minutes to complete this routine. I did ZWOW #31 previously. I had to bend my knees in the first exercise and I had to take breaks (obviously).
    The ab challenge is going great, this was my second week. I use my home-made equalizer and I do different plank variations each week. The leg raises are getting easier, and I don’t know if I’m imagining πŸ™‚ but I think I have less fat on my belly!
    Thank you so much Tati, you’re my inspiration πŸ˜‰

    • Hey Katerina,

      Yep you are not imagining it, it’s quite real. This specific combo of planks and leg raises get’s the fat coming off the stomach area, you have to ad cardio of course, which you did with a zwow.

  • Christian

    Such a fun & enjoyable core WO. As hard as it is i love the first combo it was a killer. Took me exactly 16 Min.
    Thanks and have a wonderful weekend dear!

    • OMG thank God someone has about the same time as me, cause I was starting to feel like a turtle πŸ™‚

      • taltul73

        hey Tati… i think anyone have a faster time than you (including me) probably, do not do it perfectly as you!!!! your form its 100% and as we do your workout i know most of us want to see if we can do it faster… its something with people and competition….. i wonder what will happen if we will do it with a perfect form like you…. πŸ™‚

        • Ahh you are too sweet Tali, yes I do tend to have quite slow time but I hold my form)

      • Christian

        Haha i felt the same way too! Taltul73 is right, your form is 100% PERFECT.

  • Kate_CZ

    The Rock Combo is a master piece! ouch ouch! Did it yesterday, feel it today πŸ˜‰
    1 round in 12:21
    Thank you!

    • Ha Ha Ha, glad you like it πŸ™‚

  • Sdravstvujte, ya v buduuchem sdelau takoe video, no grud mogno chut chut podnyat no ne uvelichit.

    • Assya

      ??????, ? ????, ??? ? ???? ????? ?? ??????? ?? ????, ?? ??? ????? ??? ?????? ????????? ????? ??? ??? ???????? ? ?????? ????????????, ? ??? ???? ??????? ?????? ?????? ?????))))
      (P.S. ??????? ???? ??????? ?? ???? ?????, ??????? ???????? ??? ???? ????? ???, ?? ? ?? ??? ??????))

      • Assya,

        Chtobi uvelichit grud pod mishsami genchinam nado prinimat raznie supplementi a takge ochen dolgo trenirovatsya s vesom. Takge kogda mishsa grudi nachinaet uvelichivatsya to togda tot gir kotori est na grudi budet propadat.

        • ???

          ???, ????? ? ?? ?????!)) ??????? ???????!))) ???? ????? ????? ????? ?????????? ??? ???????? ?????
          ?? ???? ?? ??????? – ?? ?????? ??????????! ????? ???? ? ???????!

  • annebelwind

    Nice one Tati.. Finished in 17.25 min. Everything in proper form.. Had to take some small breakes though… Loved it!

    • OMG I am so so happy that our times are closer together, Christian’s time as well, everyone else has been doing it faster but I guess they did bend their legs.

      • Kate_CZ

        Heeey! πŸ˜‰ If I bent my legs, I would say that. I do always say every modification…

  • Elena

    Priwet esjo ras Tati! Y menja eshjo waprosik. W poslednie wremja y menja pobaliwaet spina i bol yxodit w lewuju nogy, mne inogda tjashelo dajoza issa etogo delat sport osobenno lower body workout.( Stanowiza inogda lutche a inogda silno bolit sto ash xramaju) . postjanno issa boli delat day off ny toshe ja nexochy potamushto wobshe potom moi mishzi raslabnut. Na sledyshei nedeli ja saberajus poiti k wrachy potomyshto bojus esli wdrug y menja tam s diskom nedai bog sto nibyt bydet ( mama moja sechas etim stradaet) dlja menja eto bydet katastrofa y menja rebjonok malenkij eshjo 1 god kotorogo eshjo chasto podnimat nado. Prosto ja neponimaju pochemy ona y menja bolit ja wrode sport ta delaju gde to 3-5 ras w nedelju i planki ja ochen chasto pohti kasdij den delaju. Ja bi xotela yslishat twajo mnenie Tanja sto mne delat stob y menja so spinoi xyshe ne stalo i boli yshli spwsem.
    bolshoi priwet Lena

    • Oj eto u vas griga v spine, u menya toge takoe bilo, i kogda ya pitalas trenirovatsya cherez bol to stalo huge, i potom ya poltora goda vilechitsya ne mogla. Ya vam rekomenduu srazu ge nachat delat upragnenia vot v etom video –

      Delajte ves etot komplex 5 raz v nedelu. Poka ne trenerujtes s silovimi, mogete prosto hodit peshkom po 30-40 minut, a takge delat egednevnie raztyagki. Cherez paru nedel smotrya na to kak vi budete sebya chuvstvovat mogete potihonku nachinat trenirovatsya.

      Esli pojdete k doctoru napishite mne chto on vam skazal.

      • Elena

        Ok spasibo bolshoe , Tanja ja tebe objastelno napishy! Dawai bydem na ti!:) mi pomoemy s toboi odnogo wosrasta! πŸ™‚

        • Konechno na Ti :), eto ya prosto po privichke vsem vikau ))

          • Elena

            Ja segodnja she nachnu sarjadky delat. No mogy li ja xotja bi upperbody delat i core wed ja yshe xoroshix resultatow dabilas widno stalo mishzi i poxydela ne ploxo i eshjo xochy skinut 10 kg gde to . Y menja nachinaeza takaja malenkaja panika esli mne nelsja delat trenerowki, mne kasheza ja opjat slabeju i wsjo nado nachinat snachalo:(wed y menja zel imet do sledushego leto trenerowanoe Telo kak y tebja!

  • Vivi

    Done this morning after an upper routine Wo. Great one . I did it under 10 min but I did only one round. My time was 7.41 min

    • Vivi

      The first combo is a killer one !!

    • That is quite fast

  • Hi Tati, this looks fun! You DO look like a robot with sunglasses, LOL! Can anybody remember the name of and old Tati workout that targeted the glutes and not so much the thighs?? At the beginning of the video she was saying that she’d gotten a request from someone to show exercises to tone the glutes without hitting the quads and the hammies so much. Anybody remembers? Thanks!

    • Hey girl do you remember what outfit I had on in that video?

      • I really can’t remember what you were wearing Tati…I was kinda hoping that someone would remember, it must have been a video you uploaded some 3-4 months ago.

  • This was my cardio after Sky High Top routine. I needed to do the beginners version for #1 & #3 (both were challenging for me). On the last excerise all my focus was needed to keep correct form; and I slow down my pace to keep proper form. I finished with 10 mins of stretching.

    Have a great weekend everyone!

  • Assya

    Dear Tanusha! Please be so kind make a video how to make your chest better and bigger, if you have
    Thank you very much!
    Best regards,

  • sus

    I have been working late this past week and I am so hungry when I get home, I haven’t had time to workout. So I am stuffed right now and want to do this one really badly now. I will have to do this soon!

    • sus

      ps- I am proud that even though I have a food baby from eating, I can still see 4 of my abs! Haha

      • Ha Ha Ha food baby :P, you’re funny!

  • This is fantastic. I did it yesterday. I had so much fun with the robot combo! And the rolling cores kiiilllled me. I am happy to say that the side plank mills are MUCH easier than the first time I tried them.

    Took me 14:42 in all. Thanks for all your awesomeness! πŸ™‚

    • Thank you for your awesomeness and positivity!!! <3

  • Elena

    Tatia ti moi waprosik wnisy nawerno neywidela? Ja bi xotela bi snat mogy li ja xotja bi upperbody i press delat? Bolshoi priwet Lena

    • Lenochka da ya ne uvidela tvoj voprosik,

      Konechno ti mogesh delat upper body i press, no bud ochen ostorogno s etim, esli chuvstvuesh bol to luchshe ne delat.

      • Elena

        Ok wso ponila, danke schon!

  • Gerri Lee Schafer

    in at 11:25 TOUGH !!!!!!!!!!!!!! the first combo move I only got 5 done before I had to take a rest….lol….so move 2 and 4 and 5 I could do with out stopping, move 1 and 3 I had to take breaks or ruin my form…..will do this one again and try to get to the point of no breaks

  • ??????

    ???????, ??, ????? ?? ?? ??? ??????????? ?????-????? ???!!! ???????? ??????? ????? ???????!

    • Sdravstvujte, tolko sejchas zametila vash kommentarij.

      Ya poka ne delala etu programmu, v buduuchem budet. Ya vam ochen sovetuu obyazatelno delat egednevnie planki, do i posle trenirovok ot 30 secund do 1j minuti. Menyajte varianti planok kagdij raz. Takge, esli vam dlya nachala nado pohudet to delajte kardio 20-40 minut pered silovimi trenirovkami. Kogda pohudeete do nugnoj vam formi, delajte snachalo silovie i tolko potom kardio 15 minut.

      Takge ya vam rekomenduu delat silovuu yogu “Power Yoga” i raztyagki po 20 minut 2 raza v nedelu.

      • ??????

        ???????,???????, ??? ???????? ?? ??????????? ???????? ? ????? ???????!???????? ?? ??? ????????, ????? ???????? ?????? ????? ?????? ? ???????? ????????? ? ??? ????? ??? ????????? ???? ??????? ?? ??????(??? ? ? ????? ?????????????????? ????? ??????). ?????? ? ??? ?????? ??????? ? ??? ?????? ????????????????? ? ????? ???????????? ????? ??????????, ?? ???? ? ???? ??????. ????? ????, ??? ?????????? ?? ??? ????!!! ??????? ?????????!

        • Sdravstvujte :),

          Ya vsegda rada pomoch, esli ya vdrug ne otvechau to skoree vsego ya ne uvidela kommentarij i togda prosto napomnite mne πŸ™‚

          V domashnih usloviah vi mogete delat kardio v vide skakalki, hula hoop, takge prosto silovie upragnenia bez vesa kak mountain climbers naprimer ili prigki lubogo vida.

          Vot tak skladivautsya trenirovki –

          Esli budut voprosi pishite πŸ™‚

          • ??????

            ???????, ??? ??? ??????? ??? ?? ?????! ?????? ? ??? ??? ???? ??????! ???? ????????? ????? ???????! )))

          • ??????

            ? ???? ????????? ???????, ? ??????????? ? ??? ?????? )

  • DiBi

    I am baaaaack ;D!
    Finally I can do sports again! Two weeks ago, I moved to the Netherlands and slept in sleeping mattresses at diverse associations and in a hostel and hardly could do any sports. But yesterday, I moved into my new room and did this awesome routine together with an older upper body workout. And it was soooo good! I really feel my abs now! And I am so, so happy to participate here again! I really missed it! πŸ™‚

    • Have I told you welcome back yet,

      I just noticed this comment is 5 days old, darn how could of I missed it πŸ™

      Netherlands sounds like a dream come true!

      • DiBi

        It’s totally ok, you don’t have to answer, you are surely busy enough!
        And yes, it is a dream that comes true. I do my master course here and it’s the one I have always wanted to do; and it is abroad, another dream that I have ever had :)!

        • That is so amazing, I love the feeling when something you really wants comes true, you feel on top of the world!

          • DiBi

            Yes, I do, thank you!!! πŸ™‚

  • I did it after my 25 minutes treadmill running. I only modified the first and third exercise. I take my hat to Tatiana for an excellent core workout.

    • Thank you Iris :), I am glad you like this routine.

  • Hi. I’ve asked this before but I didn’t see a reply, so I apologize if I’m repeating myself. You say to take a day off after a full body routine, but I was wondering if it’s ok to do one of these abs workouts and some light cardio the day after? Because i know I have the time for a workout tomorrow and not the day after, and I just really want to work out, don’t want to miss 2 days in a row. What do you think? Thanks!

    • Hi Yelena,

      Yes, you can do abs and some light cardio :), just dont’ do too much, make sure you listen to your body. ( I’ve been missing some comments lately, so you can always ask again if I accidentally missed ).

  • Hi Tati!!
    Just did this workout (8:30am and I am DONE!!), it took me 19:09 and I am pouring sweat!!! I decided to do your routines exclusively till the end of 2012 (probably in 2013 too, haha), because I find your workouts really fun, effective and addictive :))) I was not working out for the past 3 weeks or so and it was really great choice to pick this workout as a new start πŸ™‚ 69 days till Christmas, yay!!! πŸ™‚ Thanks for a great routine, Tati! :)))

  • busabiytch

    I did this workout after Sexy Arms for Summer. My time was 17:41…I had to modify the froggie side to side situps, I had a hard time doing these with proper form so did v-ups instead. Great ab workout!

    Then after I try a new cardio routine that I read about in Tatianna’s article about running to reduce cellulite. I started out doing a two minute brisk walk with the incline at 6. Then I did 30 seconds on speed 8 and then 30 seconds speed 2 fand kept switching back and forth for 15 minutes.! It was killer and I absolutely loved it. I used to just jog but now I am going to do this routine for my cardio.:)

  • JB

    13 min flat and ouch!!! I really had a difficult time with the first exercise – had to modify it after 4 reps. The rest of the moves, I didn’t have to modify so not sure what my deal was with the “evil” rock your core move πŸ™‚
    Finished with an uncut 10 min cardio and did 20 min of stretching/foam rolling – my hips have been killing me!!!
    Can’t wait to try this workout again.

  • Done this a million times–I love it! Your latest ones have been so great I hadn’t revisited this in a while, so I did tonight. This one is a nice all-over core one. 13:36 for me today! This was a finisher after Perfect Form workout and 10 min intense cardio.

  • This was a great ab workout!! my abs really felt it! Im gonna change my workout set up, 4 workouts a week
    1. legs
    2. abs
    3. arms
    4. abs

    Im gonna start working more my core, for the past years ive been ignoring, thinking that i dont need to do extra ab workout cuz other exercises work it better. I have scoliosis and i rock climb alot so core is definitely important.

    anyway, for this workout i had to change it up a bit, not the exercises, the sets, i couldnt do 30 reps of the first exercise in 1 round so i did the following:

    1. Rock Your Core & Abs Combo: 15 reps
    2. Diagonal plank reptile: 15 each side
    3. Froggie side to side sit ups: 16 reps
    4. Rock Your Core & Abs Combo: 7 reps
    5. Froggie side to side stip ups: 14 reps
    6. Rock your core & abs combo: 8 reps
    7. Rolling side to side core: 30 reps
    8. side plank mill & knee tuck: 15 each side

    total time: 20:33 min. I warmed up with a 40 min walk and finished off with some Budokon Flow&Flex stretching.

    thanks tati!

  • Amazing abs workout! Today is my active rest day and abs day. So I did 10 minutes warm up, then this great abs routine which I completed in 15:23 without modifications. Then, I finished with 3-1 minute of plank variation sets and a 40 minute class of yoga/stretching! ahhhh I feel so great πŸ™‚ Now, I will tackle a very busy Saturday! Have fun everyone…Thank you so much for all your hard work Tati!!

  • Patricia Acosta-Ramirez

    This is one of my favorite abs routine, specially the first exercise is sooooo painful!!! πŸ™‚
    I did it after lower body workout today. No modifications and all in advanced form.

    1 full round done in 13:07
    Thank you Tati!!!

  • Cassidy

    One round took me 20:40, sheesh. That was HARD. And AWESOME. >:)

  • Guest

    I warmed up with five minutes of planks. :] This routine took me 18:28~! Only two minutes of improvement, but hey, it’s progress. It’s still really hard for me to keep my legs straight during those blasted V-Ups, but I tried my best.

  • Cassidy

    14:05! That combo is still tough. Any sort of V-Sit type move always gets me…I *always* have to bend my legs. So annoying.

  • Michelle_G

    18 mins for this one! That was hard!! Think ill be sore tomorrow! Love your workouts, they are always structured expertly! Thanks Tati!!! xoxoxoxo

  • Olga Tihencaia

    ?? ?? ?????? ??????????, 1?? ?????????? ?????? ????? ????? ?????? 5 ???
    ??? ????? 15.50