Abs and Core Routine
Warm up – 3 Rounds
10 Sit ups
10 High Knees
Workout –
Hollow Rock 4 x 20
Bird Dog 3 x 10
Alternate Leg Raises 3 x 20
Tabata –
Mountain Climbers
Weighted Russian Twist
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 > Modified Hollow Hold
Alternate Leg Raises > Leg Raises > Leg Raise Hold
Weighted Russian Twist > Russian twist