CORE Fit Friday

It is Friday at last!

Round up your friends, family, or coworkers and gather in an open space…

Release this week’s stress, tone your core, build lower and upper body strength, and have fun!

WARM-UP (2x)

Jog in place: 30 seconds

Cross-Jacks: 30 seconds

Ice Skaters: 30 seconds

Forward-Backward Hops with Wide Stance: 30 seconds

Wide Squats: 30 seconds

Heismans: 30 seconds

How Do I Perform a “Heisman”?

CIRCUIT 1: Cardio/Plyometrics – 1 minute

Diamond Jumps: 30 seconds

  • Regression: Lift one foot at a time (alternating), omitting two-feet jump
  • Progression: Increase speed

High Knees: 30 seconds 

Image source:

Image source:

  • Regression: Omit jumping
  • Progression: Increase speed or height

CIRCUIT 2: Lower Body – 1 Minute

Squat with Kick Back

  • Regression: Omit squat and perform only kick back
  • Progression: Perform on foam pad or BOSU

Reverse Lunge with Front Kick, Alternating: 30 seconds

  • Regression: Perform reverse lunge with 3 count pulse on each side
  • Progression: Add weight, such as dumb bells, kettle bells, or medicine ball

CIRCUIT 3: Upper Body – 1 Minute

Renegrade Dumbbell Row (Plank Row): 30 seconds

  • Regression: Perform single-arm row on bench (12 repetitions each side)
  • Progression: Add push-up after performing row on each side

Ball Chest Press: 30 seconds

Image source: NASM

Image source: NASM

  • Regression: Omit stability ball and perform on bench
  • Progression: Increase weight

CIRCUIT 4: Core – 1 Minute

Plank Lunges: 30 seconds

  • Regression: Decrease range of motion on each side
  • Progression: Add push-ups

Ball Prone Cobras: 30 seconds

  • Regression: Omit stability ball and perform on floor mat
  • Progression: Add light 2.5lbs. dumb bells in each hand


Burpees with Plank Jack: 90 seconds

  • Regression: Omit Plank Jack
  • Regression: Omit jump back into plank position, and instead step back
  • Regression: Omit jump at end of movement, and instead, raise to tip toes


Questions? Feedback?

Please comment below. 

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Core Strengthening Exercises, Daily Workout, Inspiration and tagged , , , , , , , , , , , , , , . Bookmark the permalink.

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