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Beginner Workout

Nerd Abs

Beginner   15 minutes

Target Areas: Core, Upper Body

Equipment: Pull Up Bar, Stability Ball, Exercise Mat

Ben Conklin
 		    Added By Ben Conklin
Nerd Abs
Tags
Home Gym Workouts Ab & Core Workouts Pull Up Bar Workouts Exercise Ball Workouts

Exercises

Set 1: 2 rounds
Transition
Transition
10 seconds
Hang
Hang
15 seconds
Rest
Rest
30 seconds
Scapular Pull-Ups
Scapular Pull-Ups
5 reps
Rest
Rest
30 seconds
Reverse Pull-Ups
❤️ Light (Zone 1)
Reverse Pull-Ups
2 reps
With box
Rest
Rest
1 minute

Set 2: 2 rounds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Transition
Transition
15 seconds
Hip Raises on Ball
Hip Raises on Ball
1 minute
Transition
Transition
15 seconds
Boat Pose
Boat Pose
45 seconds
Transition
Transition
15 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minute
Rest
Rest
30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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