man exercising at a gymCore

Home Workout – Core! 22.10.20

man exercising at a gym
Photo by Ivan Samkov on Pexels.com

At-home Core Routine

Warm up – 5 Rounds

10 Jumping Jacks
10 Mountain Climbers

Workout –

Decline Plank w/ Foot Touch 4 x :20
Weighted Russian Twist 3 x 20
Flutter Kicks 3 x 20

Tabata –
Bicycle Crunch

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

Decline Plank w/ Foot Touch > Plank
Weighted Russian Twist > Russian Twist
Flutter Kicks > Leg Raises > Leg Raise Hold

Bicycle Crunch > Half Crunch

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