Core Workout

Tue, 21 Jun 2022 00:00:00 +0000

Introduction

Choose one of the groups to workout, Group 1, Group 2, or Advanced. Perform each exercise for the time indicated, taking breaks as needed. It is expected that you will fully cycle through a single group to get a complete workout. Completing a group will give you a 14 minute workout.

	Group 1	Group 2	Advanced
1	Plank (1 min)	Plank (1 min)	Plank, mogul (1 min)
2	Dead bug (1 min)	Mason twist (1 min)	Bicycle crunch (1 min)
3	Side plank (1 min)	Side plank (1 min)	Side plank, stacked with toe tap (1 min)
4	Reverse crunch (1 min)	Reverse crunch (1 min)	Reverse crunch with V-sit (1 min)
5	Mountain climbers (1 min)	Bird dog (1 min)	Box jumps (2 min)
6	Hip Escape (1 min)	V-sit (1 min)	L-sit (1 min)
7	Get up (2 min)	Get up (2 min)	Get up (2 min)
8	Plank (1 min)	Plank (1 min)	Plank, lift leg (1 min)
9	Dead bug (1 min)	Mason twist (1 min)	Bicycle crunch (1 min)
10	Side plank (1 min)	Side plank (1 min)	Side plank, full extend (1 min)
11	Reverse crunch (1 min)	Reverse crunch (1 min)	Reverse crunch with V-sit (1 min)
12	Mountain climbers (1 min)	Bird dog (1 min)	Captain’s chair (1 min)
13	Hip Escape (1 min)	V-sit (1 min)

If you feel you need a little extra punch after completing this workout, add a 2 minute bear crawl or crocodile crawl at the end of the routine.

Fitness on Werk Space

Core Workout

Introduction