CORE 028 "DRAG RACE"
3-5 sets: 30 sec Push up w/rotation 30 sec Plank pull through 15 seconds rest 30 sec ½ TGU R 30 sec ½ TGU L 45 seconds rest btwn sets
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CORE 027 "HANGMAN"
3-5 sets 12 Side bends each 12 Band crunches Rest 2 minutes Add one set each week
CORE WORKOUT 026
50 each side - Banded side bridges 50 each side - Banded knee drives Week one: 25 each Week two: 30 each Week three: 40 each Week four:...
CORE WORKOUT 025
3-5 sets 30 sec ski seated 60 sec hollow rocks 30 sec rest
CORE WORKOUT 024
4 sets 20 Banded KB swings + 15 side bends each side Start side bend on opposite side each set
CORE WORKOUT 023
3-5 sets Low Plank – Oblique Tuck x 20 Heel Taps x 40 taps GHD Sit ups x 15 (slow lowering) Rest as needed between efforts
CORE WORKOUT 022
3 sets 30 Band crunch – every 10th rep hold for 10 seconds Rest 2 minutes between sets Week one: 3 x 15 (5.5.5) Week two: 3 x 18 (6.6.6)...
CORE WORKOUT 021
FOR TIME 21 Calories Ski 25 Hollow rocks 18 Calorie Ski 25 Hollow rocks 15 Calories Ski 25 Hollow rocks 12 Calorie Ski 25 Hollow rocks 9...
CORE WORKOUT 020
25 hollow rocks 10 calorie ski 20 hollow rocks 10 calorie ski 15 hollow rocks 10 calorie ski 10 hollow rocks 10 calorie ski 5 hollow...
CORE WORKOUT 019
50 sit ups 25 calorie ski 40 sit ups 20 calorie ski 30 sit ups 15 calorie ski 20 sit ups 10 calorie ski 10 sit ups 5 calorie ski
CORE WORKOUT 018
5 sets 90 seconds accumulate total reps 15/12 Calorie ski seated AMRAP Hollow rocks with time left 30 seconds rest
CORE WORKOUT 017
3-5 sets 1000 m bike easy / moderate pace 20 hollow rocks 100 feet heavy farmer carry
CORE WORKOUT 014
5 sets Band Good mornings x 15 Band Crunches x 15
CORE WORKOUT 013
3-5 sets 15 Band Good mornings 10 Russian Twist 5 SA OHS each
CORE WORKOUT 012
3-5 sets Weighted hollow rock x 12 Dip support x 15-20 sec Heavy farmer walks x 100 feet
CORE WORKOUT 011
3-5 sets Sit ups w/band activation x 10 GHD Hip w/band x 15 reps Psoas march x 20 reps
CORE WORKOUT 008
4 sets 30 sec Side Plank w/row R 30 sec Side Plank w/row L 30 sec rest 30 sec SL bridge w/band R 30 sec SL bridge w/band L 30 sec rest 30...
CORE WORKOUT 009
5 sets 20 Tuck ups 15 Crunches 10 hollow rocks 5 Supermans If you find this volume too much? Reduce the reps in 1/2 and slowly progress...
CORE WORKOUT 007
3-5 sets Plank w/band row x 10 ea Rest 30 seconds Band kick backs x 10 each Rest 30 seconds Heel taps x 20 reps Rest 30 seconds
CORE WORKOUT 006
8 minute AMRAP 10 V ups 20 Tuck ups 30 Flutter kicks 40 Mountain climbers
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