Strengthen Your Core

WARM-UP

If you have a cardio machine available to you, warm up for 10 minutes. Choose a challenging level and add elevation. Get your heart up to at least 150bpm.

If you don't have any equipment, do the following:

Duration: 1 minute each exercise / continuous (no rest in between exercises) / Sets: 1

  1. Jog in Place

  2. Windmills

  3. Knee Tucks

  4. Oblique Rasies w/Squats

  5. Toe Touches

CIRCUIT 1 - Core

Duration: 1 minute each exercise / Sets: 1

  1. Crunches

  2. High Crunches

  3. Sit-Ups

Rest for 1 minute

  1. Reverse Crunches

  2. Leg Raises

  3. Bicycles

CIRCUIT 2 - Lower Body / Core

Sets: 1

  1. Squats w/Alternating Hip Rotations - 20 repetitions

  2. Floor Bridges - 40 repetitions

  3. Hip Thrusts - 10 repetitions each leg

CIRCUIT 3 - Core

Duration: 1 minute each exercise / Sets: 1

  1. Flutter Kicks

  2. V-Ups

  3. Hollow Holds

Rest for 1 minute

  1. Russian Twists

  2. Toe Taps

  3. Sit-Ups w/Straight Punches

  4. Side Jack Knives - 30 seconds each side

  5. Side Planks - 30 seconds each side

COOL-DOWN / STRETCH

Hold each position for at least 30 seconds

  1. Childs Pose

  2. In a child's pose walk your hands to the right, stretching the left side of your torso

  3. In a child's pose walk your hands to the left, stretching the right side of your torso

  4. Go back to a child's pose

  5. Cobra Pose

  6. Downward Dog

  7. Slowly walk your hands back to your feet and transition into a Foward Fold

  8. Bend your knees and slowly roll your body up.

  9. Take a few deep breaths. In through the nose & out through the mouth. You are done!


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PERSONAL TRAINING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORE STRENGTH - POSTURE CORRECTION - CARDIO FITNESS

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