Core 03

Home workout.

Level: intermediate / advanced

Time: 7min per circuit.

Equipment: A chair. A mat is optional, but you can use a rug or towel as well.

The workout

This is a core workout. You can add it at the end of any other workout for some extra work, or you can do it as a separate workout.

This workout focuses on the core and is done as a circuit. You complete as many reps as possible of every exercise for the given amount of time, then move on to the next exercise. You continue doing that until all exercises are completed. That is one circuit.

Do 3-5 circuits. Rest 10-15 sec between exercises and 60-90 sec between circuits.

Don’t neglect your form. It is better to complete less in perfect form than more out of form.

If you have more time and are more advanced you can add weight or reps to some of the exercises.

the exercises

A - Feet Elevated Plank Shoulder Taps /// 45 sec

 
 

B - Seated Knee Tuck variation /// 45 sec

 
 

C - Feet Elevated Side Plank Crunch /// 30 sec each side

 
 

D - Leg Lower to Hollow Hold variation /// 45 sec

 
 

E - Curl Up /// 45 sec

 
 

F - See Saw Plank /// 45 sec

 
 

G - Bird Dog alternating /// 45 sec

 
 

Don’t forget to tag me on IG when you do it so i can cheer you on :)

workout, upper body, coresmadi sade