Strengthen your core and improve posture with standing movements that enhance stability, balance, and functional strength.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

A standing core workout using light weights and optional chair support to strengthen the abdominals and obliques through twisting, reaching, and balance-based movements.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Autumn makes this exercise even tougher by incorporating a dumbbell. Hold it tight and go as fast as you can with good form to maximize your gains. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: DB Over The Tops (Step) workout. To view more of this workout, visit the 9 Week Control Freak program.

You’ll perform a 180-degree turn during each rep of this lower-body blast that will set your legs on fire. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: DB Rotating Squat Jump workout. To view more of this workout, visit the 9 Week Control Freak program.