15-50 Core Blast Body Weight Workout

Everybody who already tried to shape stomach muscle found out that it is a long and rough challenge. Many of them, practicing different types of diet and performing the correct exercises succeed to build their core with no problem.

This workout that we are offering you is a total core blast, using reps of 15 and 50. Performing this workout you don’t need any weights, you just need your motivation to push through the reps. You should be prepared to suffer through a few very hard exercises, because the 50 reps are difficult to get through…but you can and YOU WILL!

You need only about 10 minutes to get through, and you will be more challenged performing butt ups and spiderman planks.

It is required full engagement of your core, sucking the belly to the floor and engaging those lower abs.


Complete the following reps for each exercise without any rest between exercises.

1)         SIDE V-CRUNCH (15)


–           Starting position – Lying on your side with your bottom arm laid out beside you and keeping another arm beside your head.

–           Crunching up towards your hip lift both legs at the same time contracting your obliques.

–           Lower both your legs and upper body back down to the floor return to the starting position

–           Repeat 15 times.

2)         SPIDERMAN PLANK (50)


–           Starting position – a traditional plank position with your body perfectly straight and your forearms on the ground,

–           Bring your right knee forward towards your right elbow,

–           Return to the plank position.

–           Repeat the same by bringing your left knee toward your left elbow completing one rep.

–           Do 50 reps.

3)         ELBOW PLANK BUTT UP (50)


–           Starting position – lying on your stomach down with your elbows bent a  90 degrees angle, body flat and your abs tight

–           Trying to balance with your assembled feet, increase the abs muscle pressure and keep your legs tight and straight. Your lower body muscles are engaged as well.

–           Bringing the stomach in don’t stop breathing and keeping your elbows under the shoulders

–           Return to the starting position

–           Repeat 50 times

4)         LYING KNEE TUCK (15)


–           Starting position – Lie on the ground, using fingertips by your sides for support.

–           Elevated in front of the body your stretched legs

–           Fold knees towards the chest,

–           Bring the legs back to starting position

–           Repeat 15 times.

5)         WINDSHIELD WIPERS (50)


–           Starting position – Lie on your back with your arms straight out to the sides.

–           Raise your legs and bend the knees at a 90-degree angle.

–           Rotating the hips to one side, do not let the legs touch the floor.

–           Return to the starting position.

–           Rotate the hips to the opposite side

–           Complete the set of 50 reps on each side.

6)         KNEE HUG (15)


–           Starting position – Lie on your back with your hands over the head

–           Make a crunch bringing your knees forward your chest and your arms on opposite side to the line of your butt

–           Return to the starting position

–           Repeat 15 times.

7)         SCISSORS (50)


–           Starting position – Lie on your back keeping your hands near the body.

–           Keep your abs tight and lift your left leg straight up

–           Return to the beginning position,

–           Lift your right leg,

–           Repeat 50 times alternating in a regular and smooth motion.

–           Make sure the abs remains engaged and your hands are relaxed, thus preventing you from pulling on your neck

The Golden Formula of Abs

Diet + Ab Exercises + Cardio exercises = Dream Abs

To get your dream abs it is not enough to perform ab exercises but you need to include cardio as well (jumping roping, running, cycling and other cardio exercises).