ladies doing abs exercise on sports groundCore

Core – 12.04.21

ladies doing abs exercise on sports ground
Photo by Anna Shvets on Pexels.com

Bodyweight Abs and Core Routine

Warm up –

200 Single unders, then

3 Rounds –

20 High Knees
10 Jumping Jacks
10 Mountain Climbers

Workout –

L-Hang 6 x :10sec
Hanging Knee Tucks 3 x 12
Half Crunches 3 x 10

Tabata –
Russian Twist, then

Superman Hold 5 x 5 (1 sec hold on each rep)

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

L-Hang > L-Sit > V-Sit
Hanging Knee Tucks > Knee Tucks (on the floor)

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