The following post is sponsored by FitFluential LLC on behalf of PUMA.
Hello! I hope the day is moving right along for you. We’ve been staying busy at the Hesington household in preparation for Opening Night and also a visit from Scott’s mother this weekend! Lots to do.
We can chat more about that later. Right now I want to talk about a core circuit workout I put together yesterday that turned out to be killer.
Question: When you are completing exercises, are you always in tune with what your lower back is doing?
I thought I was. As it turns out, I have a slight arch in my lower back when I do overhead squats and similar exercises.
I have spent the last six months studying exercise technique and form, but I haven’t been assessed by a professional outside eye in quite some time.
That said, I am grateful for the opportunity to be completing workouts with a personal trainer for the next couple of weeks. One thing he wants me to do to combat the slight arch is strengthen my core.
Enter the core circuit workout you can do anywhere (without equipment) in under thirty minutes!
This exercise widget makes sense to me, but Scott got a little confused on how to read it when I showed it to him. It’s easy, promise.
Each circuit is made up of three exercises and there are two pictures demonstrating the start and end position of each one.
There are three blocks of photos in each circuit that go left to right.
Read over each block top to bottom and reference the name and rep amount underneath! Complete each circuit three times, consecutively, then briefly rest before starting the next one.
Exercise Breakdown:
(cues and form tips)
• single leg squat reaches:
Start with your feet hip-width apart and pointing forward. Begin with your back tall, left leg slightly bent, and left hand on your hip. Be careful not to arch your lower back here!
With your core tight, keep your legs exactly where they are and bring your right arm forward to touch the ground, then return to starting position all the way up. Your left leg stays bent throughout the set and your right leg bends and straightens. Make sure your knees are in line under your feet and don’t let them move in our outward.
Complete 10 reps, then switch sides.
• bird dogs:
This is one of my favorite bodyweight exercises to work the abs, lower back, booty, and thighs.
Starting on all fours, make sure your knees are directly under your hips and your hands are directly under your shoulders. You are also working on balance and stability by working opposite sides of the body. With a tight and tucked core, extend your left arm straight front and your right leg straight back. Aim to get both limbs completely straight, then slowly bend both the arm and leg in towards your body.
If you aren’t feeling comfortable with the balance, you can modify the movement by holding the bottom position (opposite straight arm and leg) for 10 seconds and then returning to the starting position. Repeat.
Complete 12 reps, then switch sides.
• side elbow plank twists:
I love these and include them in the majority of the at-home workouts I put together! Side elbow planks are challenging as it is, but adding the twist also works your obliques and shoulders.
Start in a side elbow plank on your left side. Keep your legs straight and feet stacked on top of one another. The modified version of this exercises is to unstack the feet by putting one in front of the other or placing the bottom knee on the ground. Make sure your elbow is directly under your shoulder and keep your weight there. Place your right arm behind your head and inhale. Keeping your core locked tight, rotate your chest towards the floor and bring your right elbow towards your left hand and exhale. Return to starting position for one rep.
Complete 12 reps, then switch sides.
• standing knee to elbows:
Start with your feet hip-width apart, facing forward. Stand tall with your hands on your head and elbows open wide. Bracing your core, shift your weight to your left leg, rotate your hip, and lift your right leg off of the floor. Crunch your right elbow and right knee together, then return to starting position for one rep.
Complete 12 reps, then switch sides.
• curtsey lunges:
These are also called cross back lunges and target your quads and glutes.
Start with your feet hip-width apart, and your hands straight down or on your hips. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is almost parallel to the floor. Keep your torso upright and your hips and shoulders as square to the front as possible. Return to starting positing for one rep.
Complete 12 reps, then switch sides.
• floor cobras:
This is an exercise straight from my trainer! I often do Supermans, but rarely think to bring it back to the basic cobra. I guess since my feet are apart, this is a mix of the two.
Start by lying flat on your mat, arms and legs straight with your palms facing the ceiling. Contract your glutes and the muscles of your lower back, and raise your head chest, arms, and legs off the floor. In this version, I am also rotating my palms to face the floor. In this position, your hips are the only parts of your body that should be touching the floor. Hold for a couple of seconds, then return to starting position for one rep.
Complete 15 reps.
• single knee down push-ups:
This move is what I like to call the middle ground between a straight leg and knees down push-up. With the added single straight leg balance, it also gives you a chance to work your core!
Start by getting into a normal push-up position with your feet together. Place your hands wider than your shoulders and point your fingers forward. Lower your left knee to the ground and straighten your right leg so it is almost parallel to the floor. Keep your core engaged the entire time and avoid any arching in the lower back. Perform a push-up down and up for one rep.
Complete 10 reps, then switch sides.
• straight leg bicycle abs:
Take your normal bicycle abs exercise to the next level by keeping your legs and arms straight!
Start lying on your back with your legs straight, core tight, and pelvis tucked to ensure your lower back stays on the mat throughout the entire exercise. Keeping both your legs and arms straight, lift your right leg to a 90 degree angle and left leg a couple of inches off of the ground. Lift your shoulders off of the ground and rotate your ribcage by bringing your left arm towards your right leg. Keeping your lower back pressed into the mat, switch sides so your left leg is 90 degrees and right arm is reaching towards it for one rep.
Complete a set of 20 reps.
• straight leg triceps extensions:
Start by sitting on your mat with your legs straight in front of you. Your knees should be completely straight and your feet shoulder-width apart. Place your palms on the floor with your fingers towards your feet directly under your shoulders. Press down through your hands and push up your hips to form a straight line all the while keeping your elbows in line (don’t let them move in or outward). Straighten your arms, but don’t lock your elbows. Squeeze your glutes. If you feel pain in your elbows, you are going too far down. Hold the pose for two seconds and reverse the motion until you return to starting position for one rep.
Complete a set of 15 reps.
***
I hope you all liked the workout! I have to give a big shout out to PUMA for inspiring me to create it and outfitting me head to toe.
Performance Look
(during workouts)
• Top: Gym Tank
The Gym Tank features LYCRA® SPORT material for recovery power, fit, and freedom of movement. There is a built-in shelf bra, mesh inserts to keep you cool, and a sexy criss cross strap back design.
• Pant: Move 3/4 Capris
The Move 3/4 Capri is ideal for any type of training or workout. I love the tight fit, but not too tight feeling of the layered elastic waistband.
• Shoes: Mobium XT
The Mobium XT is lightweight, minimal, breathable, and sleek with support in all the right places. This is the cross training version of the PUMA Mobium running shoe that is built lower to the ground to increase agility, and enhanced by new features like pivot point and TPR layer for support.
There is a Mobium XT Band through the outsole’s forefront that allows the foot to move and expand freely with side-to-side movement support.
I actually own both the top and pant in other prints and love both pieces. They’re comfortable and versatile to wear during any type of workout.
I especially love the black-pool green color combo on the tank. There is a teal layer that subtly shows through and I dig that.
Along with the performance look, I also received a comfortable, yet fashionable PUMA casual outfit to bum around in.
Casual Look
(before and after workouts)
• Top: French Terry Sweatshirt
The French Terry Sweatshirt is very stylish. It’s 80% cotton, 20% polyester and has a comfortable neckline with a drawstring for an adjustable fit. There is a visible outside pocket but also a secret kangaroo pocket inside. Love, love, love this hoodie!
• Pant: Progressive Trend Pants
The Progressive Trend Pants are slouchy and trendy. They have a sporty design and fit, but feel loose all the way down to the closed cuff bottom. While they are designed to lounge in, you could easily sport them on a workout thanks to the dryCELL materials to wick sweat and mesh inserts to improve air circulation.
• Shoes: Carson Runner
The Carson Runner is sleek and fun in the light grey animal print. This pre and post-training shoe features a breathable air mesh upper that is extremely lightweight and modern at the same time. There is an injection-molded EVA® midsole and anti-microbial sockliner to add superior cushioning, comfort, and smoothness. The EVERTRACK® rubber outsole also makes them durable for actives.
I absolutely adore the extended collar shape of the sweatshirt and have been layering with this piece all week.
The pants are ridiculously comfortable and are easily becoming a favorite to wear at home or out and about.
The sneakers extremely cute, super comfortable, and I have also been wearing them all week!
This has been my favorite PUMA haul yet. I am totally on board with the direction their style (in both performance and casual fashion) is going and have a feeling all of these items will be regularly worn, washed, and rotated.
Thank you for allowing me to test out your gear!
***
More PUMA Fitness Fashion featured on HWG:
• PUMA Fitness Fashion + Strength Exercises for Runners
• PUMA Fitness Cardio + Core Workout
• PUMA Pounce + Balance Travel Workout
Question of the Day
• Did you like this style of sharing workouts?
It took a little bit longer to put together (okay, a lot longer), but I feel like it’s a lot easier and more motivating for you all to try the workouts I share if I demonstrate the moves myself in an easy-to-follow graphic. If so, I’d love to continue these types of infographic workouts down the road.
Let me know!

Love this! I like the combo of standing and mat exercises 🙂 The photo collage looks cute too!
Thank you! It was fun to put together.
I was told to do some of these exercises by my old personal trainer, but I like the new ones you’ve thrown in here too. I always get stuck in a rut doing the same things over and over so I’m excited to try these out. Thanks!
Also, you’re outfits and curly hair are so cute in these photos! 🙂
Thanks! I like to mix simple moves I could easily do every workout up by making them single leg or more of a stabilization exercise incorporating a balance of some sort. I hope you enjoy the workout!
Such cute pieces! I am NEVER in tune with my back, which I know is horrible! I need to definitely be more cognizant of my form when I am doing exercises!
I’m currently wearing the casual post-workout outfit and I don’t want to take it off. Seriously debating on whether I should put it back on after a shower or not… 😉
I love the shoes so much! I was so excited when I got them! Great post! Love you!
Me too! Loved this campaign! Thanks Katie 🙂
Great gear from Puma. Very cool graphic you put together for the workout. 🙂
Thank you, Lauren! xo
As a trainer, I can tell you that getting people to properly engage their core in order to support and protect their lower back is not easy. Another big thing to watch our for is properly using your glutes. Sounds like your trainer is definitely on point. Love the workout clothes and the setting for your pictures here. Keep it up! 🙂
I know! And I feel like such a hypocrite for having a slight arch at times because when I was teaching barre I was such a stickler about that. Engaging the core and keeping your back neutral or tucked is so important. Thanks!
Those shoes are fantastic! I am always drawn to gray when it comes to clothing/shoes!
Me too! The grey ones are actually unlike anything I own. Love them <3
Aren’t you the cutest?!?! I am really loving that comfy PUMA sweatshirt! I got sent the same shoes, and I am really loving the pink/gray ones. They’re so comfy and I love the color and detail on them.
Ha, thanks! And girl… me too. I can’t take it off. SO comfy! Those shoes were my fav too. (Shh! Don’t tell the green ones.) 😉
Both these outfits look super good on you!! They just fit you perfectly! And I love these circuits! My neighbor keeps injuring his back and I keep telling him that he needs to have a strong core to have a strong back but he won’t listen!! Good to know that you push for this 🙂
Thank you, Chelsea! Oh man. Hopefully he comes around!
Hmm, now you’ve got me wondering if I might have a slight arch in my lower back as well. It’s interesting how you can really get more of a feel of the correct form when working with a personal trainer. If only I could afford one right now! Haha. Hopefully sometime I can get the chance to work with one. I like the workout circuit too! I need to try to add a few of these moves into my workouts tonight and see how they go.
You just never know! I guess it makes sense though. I used to have really bad lower back pain, but I just figured it was from dancing so much. We “popped it low” quite a bit. 😉 Hope you like the workout!
BIRD DOG!! My trainer makes me do these and every time I switch sides I have to say BIRD DOG with like a super hick accent and I feel likes it’s way more hilarious than it should be. And I was doing a core exercise and he place his hand underneath my back and told me to “smush” his hand with my back which made me realize I have a definite arch! Also, I absolutely love love love those workout clothes. You’re the cutest!
Haha, I totally just said BIRD DOG out loud in a Southern accent. That’s so great! Your trainer sounds fun. Thanks for sharing!
Love those shoes!! I’d love to be assessed by a trainer–I feel like my back is pretty archy too…either way, I feel like core work is always on the To Do list. 🙂
Love this workout and the clothes look super cute too!!
Thank you Tara! <3
You’re adorable! It looks like a great workout, and I love that first workout outfit. They should totally call you the next time they need a model!!
Aw, thanks Tiff! And hey, if awkward smiles is what they are about I’m their girl! 😉