CORE Fit Friday

Are you looking for a quick activity to restore your mind, body, and spirit from the craziness of this week?

Power through today’s Core Circuit: 15-Minutes

Do it for you!

WARM-UP (2x)

Jog in place: 30 seconds

Jumping Jacks: 30 seconds

Wide Squats: 30 seconds

Butt Kicks: 30 seconds (fast tempo)

High Knee Touch: 30 seconds (slow tempo)

CIRCUIT 1: Cardio/Plyometrics – 1 minute

Box Jumps: 30 seconds

  • Regression: Decrease box height
  • Progression: Increase box height

Burpees: 30 seconds

  • Regression: Step backward and forward (instead of jump), hold plank (omit push-up), and omit jump at end
  • Progression: Add plank jack

CIRCUIT 2: Balance – 1 Minute

Step-Up to Balance: 10 repetitions each side, alternating

  • Regression: Decrease step height
  • Progression: Increase step height or perform on BOSU

Single-Leg Lift and Chop: 10 repetitions each side

  • Regression: Decrease weight of medicine ball
  • Progression: Perform on foam pad, dynex disc, or BOSU

CIRCUIT 3: Supine – 1 Minute

Reverse Crunches: 30 seconds

  • Regression: Place head, neck, and shoulder blades on floor and hands at sides, supporting tailbone and low back
  • Progression: Lift head, neck, and shoulder blades off floor

Bicycle Crunches: 30 seconds

  • Regression: Decrease tempo
  • Progression: Increase tempo

CIRCUIT 4: Prone – 1 Minute

Ball Cobra: 30 seconds

  • Regression: Perform on floor (omit stability ball)
  • Progression: Add a light weight (2.5-5lbs. dumbbell in each hand)

Plank with Hip Extensions, alternating: 30 seconds

  • Regression: Hold standard plank (omit hip extension)
  • Progression: Place elbows on stability ball

POWER MOVE – 3 Minutes

Mountain Climbers: 90 seconds

  • 8 repetitions, alternating, followed by 2 hops forward and backward
  • Regression: Decrease tempo

Questions?

Please comment below or email me.

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About rrluthi

Certified fitness expert with a passion for educating and empowering "chronologically-enriched" clients about the benefits of adopting and maintaining an active, healthy lifestyle and preventing injury. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, and corporate wellness program facilitation.
This entry was posted in Core Strengthening Exercises, Daily Workout, Flexibility Training, Inspiration and tagged , , , , , , , , , , , , , . Bookmark the permalink.

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