Abs & Core WORKOUT - No Equipment // Medium - 15 MIN

🎙️ GOLD’S GYM – ABS & CORE WORKOUT (Part 2 – With Breaks & Guidance)

Hi everyone – welcome back!

We’re here again at the legendary Gold’s Gym in Venice, California.
This is Part 2 of our powerful Abs & Core Workout series – but today, we’ll take short breaks between each exercise so you can focus on good form and breathing.

I was so inspired to see people of all ages training here – full of passion, joy, and the courage to push beyond their limits. The energy is simply contagious.

My name is Jacqueline – I’m a former Olympic finalist in diving and 4th at the World Championships in springboard diving. For over 30 years, this kind of efficient core routine has been part of my daily life.

So roll out your mat, find a good position – and let’s build a strong, healthy core together. Let’s begin!


💪 15-Minute Abs & Core Workout – Beginner/Intermediate | Gold’s Gym Venice California

Structure:
• 30 seconds each exercise
• 10–15 seconds rest in between
• Focus on form, breathe with each rep
• Skip breaks if you want more challenge

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Workout Flow

1️⃣ Crunches – Classic core move, lift shoulders off the mat, belly button pulled in.
⏱️ 30 sec | Rest 10–15 sec

2️⃣ Crunches with Kneelift – Crunch as you pull knees toward chest, control the movement.
⏱️ 30 sec | Rest 10–15 sec

3️⃣ Criss Cross – Elbow to opposite knee, twist from the waist, slow and controlled.
⏱️ 30 sec | Rest 10–15 sec

4️⃣ Double Leg Stretch – Extend arms and legs away from center, return with control.
⏱️ 30 sec | Rest 10–15 sec

5️⃣ Toe Touch – Legs straight up, reach hands toward toes, small controlled lifts.
⏱️ 30 sec | Rest 10–15 sec

6️⃣ Double Straight Leg Stretch – Lower both legs slowly, no arch in the back.
⏱️ 30 sec | Rest 10–15 sec

7️⃣ Legs to Heaven – Lift hips toward ceiling using lower abs, small controlled motion.
⏱️ 30 sec | Rest 10–15 sec

8️⃣ Legs Crossing (Scissors) – Cross legs over each other while lowering/lifting slowly.
⏱️ 30 sec | Rest 10–15 sec

9️⃣ Double Leg Stretch – Repeat the move, focus on form.
⏱️ 30 sec | Rest 10–15 sec

🔟 Side Crunch – Right – Lift side body toward hips, work obliques.
⏱️ 30 sec | Rest 10–15 sec

1️⃣1️⃣ Side Crunch – Left – Same as right side, controlled motion.
⏱️ 30 sec | Rest 10–15 sec

1️⃣2️⃣ Leg Kicks Front – Seated, kick forward with core engaged.
⏱️ 30 sec | Rest 10–15 sec

1️⃣3️⃣ Leg Kicks – Right Side – Kick to the right, maintain posture.
⏱️ 30 sec | Rest 10–15 sec

1️⃣4️⃣ Leg Kicks – Left Side – Kick to the left, smooth and steady.
⏱️ 30 sec | Rest 10–15 sec

1️⃣5️⃣ Jackknife – Arms and legs meet in “V” shape, lower slowly.
⏱️ 30 sec | Rest 10–15 sec

1️⃣6️⃣ Star and Crossover – Wide star shape, cross opposite hand to foot.
⏱️ 30 sec | Rest 10–15 sec

1️⃣7️⃣ Double Leg Stretch – Final round, strong controlled movement.
⏱️ 30 sec | Rest 10–15 sec

1️⃣8️⃣ Plank Hold – Keep body in a straight line, core braced.
⏱️ 30 sec | Rest 10–15 sec

1️⃣9️⃣ Plank Up & Down – Move from forearms to hands, control the motion.
⏱️ 30 sec | Rest 10–15 sec

2️⃣0️⃣ Leg Hold – Legs extended slightly off floor, lower back pressed to mat.
⏱️ 30 sec – Done!

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Tips:
• Keep your movements slow and controlled.
• Focus on engaging your core, not straining your neck or back.
• Progress is personal – do your best, every rep counts!

Instagram:   / jacquelinewalcherschneider  
Facebook: https://www.facebook.com/jacqueline.s...
Website: https://www.jacquelinews.com

Thanks to Epidemic Sound and the composers:
https://www.epidemicsound.com

Disclaimer:
Please consult with your doctor before starting any new exercise routine. This content is for informational purposes only and should not replace professional medical advice. You are responsible for ensuring you perform exercises safely and correctly. Always seek professional guidance to avoid injury.

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