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30-Minute Arm and Ab Bodyweight Workout From Val Desjardins

Try This Celeb Trainer's 30-Minute Bodyweight Workout — It's Just 5 Moves, but It's Intense!

Oct 7 2020

Need an effective core and upper-body workout you can do anywhere? Celebrity fitness trainer and owner of The Studio Montreal Val Desjardins, EXOS-certified fitness specialist, who's worked with clients such as Jennifer Aniston, shared this bodyweight-only workout to target your abs, arms, and back. Using her background in mat Pilates and calisthenics, Desjardins said she created this five-exercise sequence to strengthen your midsection while sculpting your shoulders and back.

This is the perfect workout for a low-impact strength-training day or as an add-on finisher after a cardio session, Desjardins said. It includes five compound exercises, exercises that work more than one muscle group at a time, making your workout more efficient and more effective. If you want, this workout can be performed with light dumbbells (one to five pounds) for added intensity.

The workout should take you about 20 to 30 minutes depending on how many rounds you complete. You'll notice that beginners are completing four rounds instead of three, and Desjardins explained that's because their intervals are shorter, so they have time to complete an extra round. "This a great way for them to build their endurance as a beginner," Desjardins said, and this ensures all levels will be working for a similar amount of time.

"If you want to make it a full-body toning and conditioning workout you can do 30, 45, or 60 seconds of jumping jacks in between each exercise," Desjardins said.

Core and Upper-Body Workout by Val Desjardins

Equipment needed: none

Directions: Desjardins suggested warming up with 10 big arm circles in each direction. Then perform a 30-second elbow plank followed by a 30-second side plank on each side. Repeat three rounds of the planks. Then complete the workout based on your level.

  • Beginner: 30 seconds of each exercise followed by a 15-second rest: 4 rounds with a 15-second rest between rounds (rest longer if you need to)
  • Intermediate: 60 seconds of each exercise followed by a 10-second rest: 3 rounds with a 10-second rest between rounds
  • Advanced: 90 seconds of each exercise with no rest between exercises: 3 rounds with no rest between rounds
Core and Upper-Body Burn Workout
Push-Up to Alternating Side-Plank Rotation
Bear to Hip Tap
Boat Pose to Front Shoulder Raise
Chest Fly to Leg Raise and Deep Core Flexion
Plank With Alternating Overhead Reach
Image Source: Val Desjardins

1. Push-Up to Alternating Side-Plank Rotation

  • Start in a tall plank with your shoulders over your wrists, your spine parallel to the ground, and your navel pulled in.
  • Bend your elbows and lower down into a push-up position.
  • Straighten your back to plank and rotate to the right into a side plank. Your heels turn to the right, opening your chest and reaching your left arm up toward the ceiling.
  • Come back to plank, do a push-up, and rotate to side plank on the left side.
  • Repeat for 30 to 90 seconds, followed by a zero to 15-second rest.
Image Source: Val Desjardins

2. Bear to Hip Tap

  • Begin in a tabletop position with your hands underneath your shoulders and knees under your hips.
  • Hover your knees two inches off the ground the whole time with your core engaged. This is known as bear position.
  • Tap your right hand on your right hip for a count of three seconds while keeping your hips parallel to the ground. Control the movement so your back stays flat and your hips remain in the same position at all times.
  • Place your right hand down, reset, and repeat with your left hand.
  • Repeat for 30 to 90 seconds, followed by a zero to 15-second rest.
Image Source: Val Desjardins

3. Boat Pose to Front Shoulder Raise

  • Sit with your knees shoulder-width distance apart, bent at a 90-degree angle, and your heels lightly touching the ground in front of you. Hips are flexed, core is engaged, and your chest is open and lifted. To amplify the core work, lift your heels one inch off the ground.
  • Lift your arms overhead toward the ceiling, then lower them down to knee height.
  • Repeat the movement while keeping your knees steady with your core engaged.
  • Repeat for 30 to 90 seconds, followed by a zero to 15-second rest.
Image Source: Val Desjardins

4. Chest Fly to Leg Raise and Deep Core Flexion

  • Lie on your back with your knees bent at a 90-degree angle.
  • As you extend your legs up to the ceiling, crunch up to engage your core, reaching forward to connect your hands behind your legs.
  • Make sure you're lengthening your legs up as much as possible to get the added benefits of the flexibility work.
  • Repeat for 30 to 90 seconds, followed by a zero to 15-second rest.
Image Source: Val Desjardins

5. Plank With Alternating Overhead Reach

  • Start in a tall plank with your shoulders over your wrists, your spine parallel to the ground, and your navel pulled in.
  • Grip the ground with your hands, pushing them away from your body, creating tension in your upper body and core while also driving your heels away from your body to create a strong, firm plank using your entire body.
  • Extend your right arm forward for three seconds, engaging your core to stabilise your plank and keep your hips square.
  • Place your right hand down and repeat on the left side.
  • Repeat for 30 to 90 seconds, followed by a zero to 15-second rest.
Image Source: Val Desjardins

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