Core

Home workout – Core! 22.07.20

Core Class at RCSI Bahrain

At-home Abs and Core Routine

Warm up – 3 rounds 

10 Sit ups
5 Squats
5 Bodyweight Good Morning

Workout –

Hollow Body Rock 3 x 10
Weighted Half Crunches 3 x 10
Side Plank 6 x :20 sec (3 set each side)

Tabata – 
Flutter Kicks
Weighted Sit ups

How to Tabata
Tabata is a training protocol where you exercise for :20 sec and rest :10 sec for a total of 8 intervals. If there are 2 movements, alternate between them for 4 rounds.


Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Hollow Body Rock > Hollow Body Hold

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