Core

Core – 27.02.21

Photo by Maddog 229 on Pexels.com

Abs and Core Routine

**Click on the exercise names for a video demo.

Warm up – 3 rounds

5 Sit ups
10 Mountain Climbers

Workout –

Alternating Leg raises 3 x 20
Hollow Rock 6 x :20Sec
Bird Dog 3 x 10

Tabata –
Dumbbell Russian Twist
Plank Jacks

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

Alternating Leg Raises > Leg Raises
Hollow Rock > Hollow Hold > Modified Hollow Hold
Plank Jacks > Plank Hold

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