Core Foundations

CORE:
Workout 1:
Circuit 1 (1 minute per exercise with 15 seconds rest in between)
Plank
Russian twists with a medicine ball
Bicycle crunches
Side plank (30 seconds each side)
3 sets

Circuit 2 (1 minute per exercise with 15 seconds rest in between)
Mountain climbers
Reverse crunches
Bird dog
3 sets


Circuit 3 (1 minute per exercise with 15 seconds rest in between)
Navy seal
Planked Db push pull 10/10
Plank Hip Rotations
3 sets


Workout 2:
Circuit 1 ( 45 seconds per exercise with 15 seconds rest in between)
Long arm crunches
Plank Spider Climbers
Flutter Kicks
3 sets

Circuit 2 ( 45 seconds per exercise with 15 seconds rest in between)
Windshield Whipers
Side plank with rear delt fly (alternate sides each round)
High knees
3 sets

AMRAP (As Many Rounds As Possible) in 10 minutes:
10 V-ups
20 Russian twists
30 Mountain climbers (each leg)
40 Hollow body hold Arm Flutters


Workout 3:
Circuit 1: (45 seconds per exercise with 15 seconds rest)
SB dead bugs
Plank lateral walks
Bird dogs
3 sets

Circuit 1: (45 seconds per exercise with 15 seconds rest)
Plank with alternating leg lift
Side plank with hip dips (alternate sides each round)
Pallof press w/ step out (alternate sides each round)
3 sets

Circuit 3 ( 1 minute per exercise)
Warrior III pose (alternate sides each round)
Plank shoulder taps
Suit case carry W/ high knee march x 10/10
3 sets


Workout 4:
Circuit 1 (3 rounds, 1 minute per exercise with 15 seconds rest)
ALt. Dead bug w/ plate pull over
Plank on elbows
Seated Russian twists (option to add weight for increased difficulty)
Bird dog exercise


Circuit 2 (2 rounds, 1 minute per exercise with 15 seconds rest)
Side plank raises (30 seconds each side)
Scissors
SB crunches
SB sitr the pot


Circuit 3 (10 minutes, straight through with minimal rest)
Lying leg raises (1 minute)
Plank with alternating leg and arm lift (1 minute)
Boat pose (hold for up to 1 minute)
** Scroll down for more workouts **

Choose any of the following:
LVL 1
Front plank x 30s
DB Dead bug x 10/10
3 sets

Side plank x 30s/30s
DB suitcase carry w/ high knee march x 10/10
3 sets

Pallof press w/ step out x 10/10
Plank spider climbers x 10/10
3 sets

Plank shoulder taps x 10/10
Dead bug band pull over iso x 10/10
3 sets

SB crunch x 15
SB stir the pot x 10/10
3 sets

LVL 2
Planked DB pull through x 10/10
Navy seal x 10/10
3 sets

Side plank w/ rear delt fly's x 10/10
Bear crawl knee to elbow taps x 10/10
3 sets

Bird dog in red band x 10/10
Reverse crunch x 15
3 sets

Supine straight single leg lowers x 10/10
Bicycle crunch x 10/10
3 sets

LVL 3
TRX fall out x 8
Hollow body ISO w/ plate pullover x 10
3 sets

Bear crawl shoulder taps x 10/10
SB copenhagen side planks x 20s/20s
3 sets

SB knee tucks x 10
SB fallouts x 10
3 sets

Hanging knee tucks to straight leg lower x 8
Hollow plank hold x 30s
3 sets

Bird dog DB row x 10/10
Supine straight leg raises x 10
3 sets