Hey Jolt
Hey Jolt

Core Curriculum

Level: Beginner
Time: 30 mins
Equipment needed: None

Now accepting applicants! This ab-shredding at-home core curriculum workout will leave you breathless and calculating your next move with great tenderness. All you need is your hot bod and a will to burn that six-pack into a sore reality.

Master this class and watch your waistline slim while your ab-IQ soars to a new dimension.

Core Curriculum

Level: Beginner
Time: 30 mins
Equipment needed: None

Now accepting applicants! This ab-shredding at-home core curriculum workout will leave you breathless and calculating your next move with great tenderness. All you need is your hot bod and a will to burn that six-pack into a sore reality.

Master this class and watch your waistline slim while your ab-IQ soars to a new dimension.


Workout Overview

Reverse Crunch

Reverse Crunch
3 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Scissor Kick

Scissor Kick
3 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Bicycle Crunch

Bicycle Crunch
3 sets // Duration: 30 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 30 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Side Bridge

Side Bridge
4 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Scissor Kick

Scissor Kick
3 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
3 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Bicycle Crunch

Bicycle Crunch
3 sets // Duration: 30 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 30 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Reverse Crunch

Reverse Crunch
3 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Side Bridge

Side Bridge
4 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Bicycle Crunch

Bicycle Crunch
3 sets // Duration: 30 sec // Rest 15 sec between sets



Workout Overview

Reverse Crunch
Reverse Crunch

3 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Scissor Kick
Scissor Kick

3 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Bicycle Crunch
Bicycle Crunch

3 sets // Duration: 30 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 30 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Side Bridge
Side Bridge

4 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Scissor Kick
Scissor Kick

3 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

3 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Bicycle Crunch
Bicycle Crunch

3 sets // Duration: 30 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 30 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Reverse Crunch
Reverse Crunch

3 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Side Bridge
Side Bridge

4 sets of 12 // Rest 15 sec between sets // Rest 30 sec after exercise


Bicycle Crunch
Bicycle Crunch

3 sets // Duration: 30 sec // Rest 15 sec between sets


Start Workout

1. Reverse Crunch

Rep Count: 12 reps
Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.


2. Scissor Kick

Rep Count: 12 reps
Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. 3. Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). 4. Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. 5. Repeat for the recommended amount of repetitions.


3. Bicycle Crunch

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.


4. Plank

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


5. Side Bridge

Rep Count: 12 reps
Set Count: 4
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The side bridge exercise is a great core workout to improve strength and conditioning. Steps : 1.) Start off lying on one side of your body with your legs extended out straight and your forearm perpendicular to your body. 2.) Once in position, draw your abs in and slowly raise yourself up so that you are balanced on your feet and forearm. 3.) Hold onto this position for a count, squeezing your abdominals and then return back to the starting position.


6. Scissor Kick

Rep Count: 12 reps
Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. 3. Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). 4. Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. 5. Repeat for the recommended amount of repetitions.


7. Crunch with Hands Overhead

Rep Count: 12 reps
Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.


8. Bicycle Crunch

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.


9. Plank

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


10. Reverse Crunch

Rep Count: 12 reps
Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.


11. Side Bridge

Rep Count: 12 reps
Set Count: 4
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The side bridge exercise is a great core workout to improve strength and conditioning. Steps : 1.) Start off lying on one side of your body with your legs extended out straight and your forearm perpendicular to your body. 2.) Once in position, draw your abs in and slowly raise yourself up so that you are balanced on your feet and forearm. 3.) Hold onto this position for a count, squeezing your abdominals and then return back to the starting position.


12. Bicycle Crunch

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.