CORE TIME WORKOUT Estimated time: 30-40 Min Rest 1-3 minutes between each named section. Breathing is key! Exhale on contraction of muscle, inhale on release. Round 1 is forwards through circuit -then plank set A Round 2 is reverse through circuit -then plank set A Round 3 is random order circuit -then plank set B
Plank Set A: 20 seconds - forearm plank 10 seconds - side plank 7 second - reach through 3 second - side plank Repeat side planks/reaches on other side
Plank Set B: 15 seconds - regular plank 15 seconds - right arm reach 15 seconds - left arm reach 15 seconds - left leg reach 15 seconds - right leg reach 15 seconds - regular plank 5 seconds - side plank 5 seconds - reach through 5 seconds - pulsing reach through Repeat 3 times on right, then 20 seconds mountain climbers. Then repeat 3 times on left, 20 seconds mountain climbers
Supermans: I's, Y's, T's, A's, Swimmers: 20 seconds each at own pace
Final planks: 10 seconds - regular plank 20 seconds - right arm/left leg reach 20 seconds - left arm/right leg reach 10 seconds - right arm/left leg reach 10 seconds - left arm/ right leg reach 30 seconds - regular plank
- *Six inches - Lie on your back, making sure your back is straight and your core is tight. Stretch your legs out in front of you, with your feet together. With your hands by your sides, slowly lift your legs about six inches off the floor. Hold this position, using your stomach muscles to keep you stable. Hold the position for three seconds and rest.
- **Penguins - Touch the toes with right/left hands.