Core

Core – 09.12.20

Abs and Core Routine

Warm up – 4 Rounds

5 Sit ups
10 High Knees

Workout –

SuperSet –

Mountain Climbers 3 x 20
Bird Dog 2 x 10 (each side)

Tabata –

Weighted Russian Twist
Alternate Leg raises, then

Hollow Rock 4 x 10

SuperSet
Perform 1 set of each exercise from the first circuit. Rest as much as needed and then repeat to complete the prescribed number of sets of the first circuit. Once you complete the first circuit then move on to the next set of exercises.

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 Rock > Hollow Hold :30 sec

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