Hard-core exercises are intense exercises that involve more than one muscle group. They also generally involve your core muscles, which are between your shoulder blades and glutes on the back of your body, and your lower chest to your pelvis on the front. Hard-core exercises are not for the beginner. If you have had a long layoff from exercising, seek medical clearance first.
Burpees with Pull-ups
Burpees with pull-ups work several muscles in your body and are performed with a pull-up bar. While standing under the bar with your feet shoulder-width apart, bend down, place your hands on the floor and kick your legs behind your body. Once your toes contact the floor, do a push-up and snap your feet back to the starting point. Immediately jump in the air, grasp the bar with a shoulder-width grip and perform a pull-up by getting your chest to bar height. Drop back to your feet and repeat for six to eight reps. You can do the pull-up with an underhand grip.
Tuck Jumps
Tuck jumps are standing exercises that are done with an explosive motion. Stand with your feet shoulder-width apart and your hands at your sides or crossed in front of your chest. After bending your knees slightly, jump in the air as high as you can and tuck your knees into your chest. Once you land, immediately jump again. Perform 10 to 12 reps.
Superman Push-ups
Superman push-ups are variations of the traditional push-up. To do these, lie on your stomach with your arms extended above your head and your toes hip-width apart behind you. After stacking your hands on top of each other, tighten your core, straighten your back and push up onto your hands and toes. Slowly lower yourself until your chest is right above the floor and push up again. Continue for 12 to 15 reps.
Starbursts
Stand with your feet hip-width apart and your arms tucked to your sides. Slowly lower yourself into a squat and jump in the air as high as possible. As you do this, extend your arms and legs out so your body forms an X shape. Land with your feet back in the starting position and repeat 10 to 12 times.
Hanging Windshield Wipers
Hanging windshield wipers are intense ab exercises that are performed with a pull-up bar. Hang from the bar with your hands shoulder-width apart and your palms facing forward. Keeping your back straight, raise your lower body and bend your legs so your feet are parallel to the ceiling. Your back should be parallel to the floor at this point and your body should be at a 90-degree angle. In a controlled motion, alternate lowering your legs to your right and left side in a windshield-wiping motion. Perform 12 to 15 reps. Keep your upper body as still as possible and try to get your legs parallel to the floor when lowering them.
Leg Throwdowns
Leg throwdowns target your lower abs. Lie on the floor with a partner standing behind you with his feet facing your shoulders. While keeping your legs together and straight, raise them up toward your partner. Have him grab your ankles or feet and throw your legs toward the floor. By contracting your ab muscles, stop your legs just short of the floor, raise them back up and repeat 15 to 20 times.
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