CORE Fit Friday


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

Image source: www.experthypnotherapynorthlondon.com
Image source: http://www.experthypnotherapynorthlondon.com

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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