Core Mania

JULY: Symphony of Stability & Core-ography

Modifications for Different Levels:
Beginner: Reduce the duration of each exercise to 45 seconds and increase rest to 20 seconds. Modify exercises as needed.

Intermediate: Follow the workout as prescribed. Add weights where desired.

Advanced: Increase the duration of each exercise to 75 seconds, reduce rest to 10 seconds, and add light weights to exercises.

This workout provides a structured approach to building core strength and improving balance and coordination, with options to adjust the intensity based on individual fitness levels. 🙃

WARM UP
-Jumping jacks / Step Jacks x 30s
-Arm Circles (Forward & Backward) x 30s
-Leg Swings (Front-to-Back & Side-to-Side) x 30s
-Cat-Cow x 30s
-Bird-Dog x 30s
-World's greatest stretch (don't forget the hamstring rockback!)

CIRCUIT 1: The Vertical Virtuoso
Master your upright posture with advanced balance and integrated core challenges! Perform each exercise for 45 seconds, then rest for 15 seconds before the next. Complete 3 rounds.
-Single-Leg Balance Clock Reaches
-Standing Bird-Dog Crunch / SL RDL w/ knee to elbow
-Single Leg Contralateral Single Arm Shoulder Press

CIRCUIT 2: The Grounded Grind
Descend to the mat for a powerful display of core control and precision! Perform each exercise for the specified duration, then rest for 15-30 seconds between exercises. Complete 3 rounds.
-Hollow Body Hold Progressions (coach's choice)
-Side Planks w/ Thread the Needle
-Plank with Alternating Arm/Leg Lift

CIRCUIT 3: The Coordinated Crusher
Bring it all together with dynamic, multi-planar movements that challenge every aspect of your core!
Perform each exercise for 45 seconds, then rest for 15 seconds before the next. Complete 4 rounds of the circuit.
-Rotational Lunge with Halo
-Crab Reach (alternating)
-Bear Crawl Shoulder Taps