Ashley's workout is done in two circuits. Repeat the first circuit three times through, then complete the second circuit three times. By the end, you'll be dripping.
Circuit 1: Repeat 3 times
Time/Reps
High plank
30 seconds
Side plank
30 seconds
Bird dog
10 reps on each side
Circuit 2: Repeat 3 times
Time/Reps
Pallof press
15-20 reps on each side
Side bend crunch
20 reps on each side
Dead bug hold
10 seconds on each leg
You'll see that Ashley (who's currently pregnant with her first child!) does modified versions of some of the moves. If you want an extra challenge, pop up into the full versions. Keep reading to watch Ashley crush the full workout, then check out an in-depth look at each exercise.
With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
Hold for 30 seconds.
2 / 7
Side Plank
Image Source: POPSUGAR Photography
Come into a plank position (the top of a push-up), and roll to your left side, allowing your feet to roll, too, so you're balancing on the outside of your left foot and the inside of your right. To advance this move, stack your right foot on top of your left.
Reach your right arm toward the ceiling and lift your waist away from the floor to make your obliques fire away. Press your left inner thigh up into your right inner thigh; this helps stabilize you even more.
To take pressure off of your wrist, press your left fingertips into the floor.
Hold for 30 seconds.
3 / 7
Bird Dog
Image Source: POPSUGAR Photography / Nicole Perry
Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt.
Lower the carriage of a cable machine so it's about chest height, and attach a D-handle to the pulley. Adjust the weight so it's at 10 pounds. If this is too heavy or too light, feel free to change the weight.
Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so there's tension on the cable. Hold your hands at your sternum, and make sure your body is square. If you feel like you're getting pulled to the left, this is an indicator that you should lighten the weight.
On an exhale, press the cable straight out in front of your body. Be sure not to rotate toward the machine. Hold for two seconds before returning to the starting position.
This counts as one rep.
Complete 10 reps on each side.
5 / 7
Side Bend Crunch
Image Source: POPSUGAR Photography
Hold a weight in one hand. Place your other hand on your hip or out to the side for balance. (Here's how to choose the right weight.)
Extend the weight above and over your head. Follow the motion by leaning your body slightly to the side of the arm without the weight.
Bend your elbow to pull the weight down and to the side. Lift your knee upward to meet your elbow in a standing crunch.
Lower your leg while extending the weight above your head.
This counts as one rep.
Complete 20 reps on each side.
For an extra challenge, try the move with weights in both hands as pictured.
6 / 7
Dead Bug Hold
Image Source: POPSUGAR Photography
Lie on your back with your lower back pressed against the floor.
Lift and bend one leg so your hip and knee are at right angles. Float the other leg a few inches off the ground.
Place both hands on top of your bent knee, and press down as hard as you can, engaging your core and keeping your back flat on the ground.
To modify, stand upright and lift one leg with your knee bent. Press both hands just above your knee and hold, engaging your core and glutes, while balancing on one leg.
