If there is one area that I always hear people discussing, it’s abs. Whether you want a slimmer midsection or a defined six-pack, your focus should be on eating healthy, whole foods and strengthening your core. While I can’t whip you up a veggie-packed meal, I can hook you up with a fun yet challenging core circuit. The best part about this workout is that it’s quick, requires no equipment, and can be completed on its own, or added to any other cardio or strength workout.

Complete each of the following moves for 30 seconds before moving to the next. Repeat the circuit twice, resting as needed.

MOUNTAIN CLIMBER TWIST:
Get into full plank position with your core engaged. Twist to bring your right knee toward your left elbow. Return to a full plank before switching legs, bringing your left knee toward your right elbow.

LEFT SIDE PLANK WITH LEG LIFT:
Lie on your left side with your legs straight, placing your right foot on top of your left. Prop yourself up with your left forearm so your body forms a diagonal line. Press down into the floor with your bottom foot while lifting your top leg as high as you can go without bending at the waist.

RIGHT SIDE PLANK WITH LEG LIFT:
Repeat the steps in #2, but lie on your right side and lift your left leg.

REVERSE CRUNCH:
Lie on your back with your knees together, legs bent to 90 degrees, and feet planted on the floor. Place your palms face down beside you. Brace your core to lift your hips off the floor, pulling your knees inward to your chest. Pause for a moment, then lower back down while keeping your back pressed against the floor.

PLANK UP:
Get into full plank position with your core engaged. Lower your right elbow to the mat followed by your left, coming into an elbow plank. Place your right hand back on the mat, straightening your right elbow. Do the same on the left to return to a full plank.

LYING LEG RAISES:
Lie on your back with your knees together and your legs extended. Place your hands by your sides or under your hips. Contract your abs to raise both the legs until they form a 90-degree angle with the floor. Pause for a moment, then slowly lower your legs to the starting position.

LEFT SIDE PLANK WITH HIP DIPS:
Lie on your left side with your legs straight, placing your right foot on top of your left. Prop yourself up with your left forearm so your body forms a diagonal line. Slowly dip your hip toward the floor. Go down as far as is comfortable without touching the floor. Lift back up to a side plank.

RIGHT SIDE PLANK WITH HIP DIPS:
Repeat the steps in #7, but lie on your right side.

BICYCLE CRUNCH:
Lie down with your lower back pressed to the ground, pulling your belly button toward your spine. Place your hands behind your head, bring your knees toward your chest, and lift your shoulder blades off the ground. Straighten your right leg while turning your upper body to the left, bringing your right elbow toward your left knee. Now switch legs and do the same motion on the other side. Make sure you are twisting your torso to initiate the motion and that you are not pulling on your neck.

INCHWORM PUSH-UP:
Stand up straight with your feet together, keeping a very slight bend at the knees. Bend forward at the hips, reaching your arms down to the floor. Slowly walk your hands forward without moving your feet, and continue until you reach full plank position. Complete one push-up. When you reach full plank position, slowly walk your feet toward your hands before standing back up.

While March may not always bring spring weather our way, it’s guaranteed to bring basketball. Even if you’re not a fan of the game, it’s hard to deny that it’s everywhere this time of year. Join the madness by taking part in this basketball-inspired workout during the games, and I promise you’ll have a blast.

GOBLET SQUAT
Stand up with your feet wider than shoulder-width distance apart. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Touch your elbows to your knees with the basketball in front of you. With your weight in your heels, push yourself up to a standing position while lifting the basketball above your head.

SINGLE-LEG HIP BRIDGE
Lie down on your back and place the sole of the right foot onto the basketball and your hands down by your sides. Lift your left leg toward the ceiling. Pressing your foot into the ball, lift your hips to the ceiling while keeping all of your weight on your right foot and shoulders. Hold for a moment in this bridge position before slowly lowering back to the floor.

FRONT LUNGE PASS UNDER
Begin this move by holding the ball at your chest and standing with your feet together. Step forward with your left foot and lower into a lunge. While you are lunging, pass the ball under your left thigh from your right hand to your left. Press through your left heel to quickly return to standing, returning the ball to your chest with both hands. Repeat with your right leg, passing the ball from left to right.

SIDE-TO-SIDE TWISTS
Get into position by lying on the floor with your feet together and your knees bent. Sit up so that your back and thighs form the shape of a V. Hold the basketball out in front of you, keeping your arms and back straight. Explosively twist your torso as far as you can to the left, then reverse the motion and twist as far as you can to the right.

SIT-UP TO TOES
Lie down on your back with your legs in the air, toes pointed toward the ceiling, holding the basketball straight up over your chest. Engage your abs to press your lower back into the floor while lifting your upper body off of the mat. Continue lifting higher off the mat, reaching the ball toward your ankles. Pause for a moment and then lower your upper back again, stopping before you make contact with the floor.

SUPERMANS
Lie face down on the floor with your arms stretched out in front of you, holding onto the basketball. Slowly raise your arms and legs up as high as possible, engaging your back muscles. Hold this position for a moment before lowering your arms and legs back down to the floor.

BALL PASS PUSH-UPS
Get into a plank position with a basketball under one hand. Lower your chest to the floor to perform a push-up and then roll the ball to the other hand. Continue completing push-ups and passing the basketball back and forth. You can modify this by dropping to your knees, just as you would with a traditional push-up.

If you need a quick and efficient upper-body workout that you can complete almost anywhere, you’re in luck. All you’ll need is a pair of dumbbells and a little bit of space.

Complete 12-15 reps of each of the following exercises before immediately moving to the next. Continue until you have completed the circuit three times.

BENT OVER ROW:
Stand with your feet hip-width distance apart, holding a dumbbell in each

hand. Bend slightly at the knees and hinge at the waist. Let your arms hang in front of you with your palms facing each other. Bend your elbows, pulling the dumbbells up toward your torso. Squeeze your shoulder blades together until your elbows form a 90-degree angle. Hold for a moment and then slowly release your arms to the starting position.

BICEP CURL & PRESS:
Stand with your feet directly under your hips, with your arms by your side. Holding a dumbbell in each hand with your palms facing out in front of you, bend your elbows to

bring the weights to your shoulders. Keep your arms moving upward, straightening your arms directly above you while turning your palms to face back out in front of you. Lower your arms back to the top of your bicep curl and then slowly lower back out to the starting position.

PUSH-UP:
Get into plank position with your hands on two dumbbells placed slightly wider than

shoulder-width apart. Lower your body until your chest reaches the floor, keeping your body in a straight line the entire time. Keep your core engaged as you push yourself back up into the starting position.

BENT OVER RAISE:
Stand with your feet hip-width distance apart, holding a dumbbell in each hand. Bend slightly at the knees and hinge at the waist. Let your arms hang in front of you with your palms facing each other. With only a slight bend in the elbows, lift the weights up and out until your upper arms are parallel with the floor. Hold for a moment and then slowly release your arms to the starting position.

PLANK TRICEP KICKBACK:
Get into a plank position with each of your hands on a dumbbell. Pull the dumbbell in your left hand upward, bending at the elbow. Hold for a moment, then kick your arm back to form a straight line. To get back into the starting position, bend your arm back and place the dumbbell on the floor. Repeat with the other arm to complete one rep.

Finding time to work out can be challenging. Finding time to work out with kids can be even more difficult. Instead of parking them in front of the TV or calling a babysitter, let them join in on the action. The following high-energy moves are perfect for boredom-prone little ones.

JUMPING JACKS:
Stand up with your feet together and hands at your sides. Quickly raise your arms above your head while jumping your feet out wide. Immediately jump back into the starting position.

HIGH KNEES:
Stand up with your feet about hip-width’s distance apart and hands in front of you at your waist with the palms facing the floor. Quickly lift your right knee to meet your right hand. Immediately lower your right knee while lifting your left knee to meet your left hand.

MOUNTAIN CLIMBERS:
Get into a push-up position and bring your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest.

BURPEES:
Squat down with both hands on the floor in front of you. Quickly kick your legs back so that you are in a push up position. Immediately jump back into a squat position. Jump up, reaching straight above your head.

BUTT KICKS:
Stand with your feet about hip-width’s distance apart and arms bent at your sides. Flex your right knee and quickly kick your right heel toward your glutes. Immediately lower your right foot while kicking your left heel toward your glutes.

To create a fun HIIT (high-intensity interval training) workout for you and your kids, pair these cardio moves with traditional bodyweight exercises like planks, push ups, crunches, squats, and lunges. By alternating the types of moves throughout the workout, you’ll keep it exciting for the kids and up your calorie burn. They’ll be having so much fun that they won’t know just how hard they are working! BONUS: For some quick and nutritious fuel during your workouts, grab your favorite spork tuna pouch for a portable energy boost.