faceless woman in protective mask working out at street simulatorCore

Core – 13.12.20

Photo by Gustavo Fring on Pexels.com

Abs and Core Routine

Warm up – 3 Rounds

5 Reverse Burpees
5 Burpees

Workout –

SuperSet –

Sit ups 3 x 15
Windshield Wiper 3 x 20

Alternating Superman 5 x 10

Tabata –
Side Plank, 8 rounds of :20sec work – :10sec rest

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

Reverse Burpees > 5 Sit ups
Windshield Wipers > Weighted Russian Twist

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