Core Focus

Goal: Strengthen your core!

Equipment: No gym equipment is needed, but you will need a bench, side table, or chair for tricep dips.  You also have the option to use 5-20 lb dumbbells for Renegade Rows if you have them available.

Time: 30 minutes

• Warm-up:
• Pelvic circles - 10 circles, each side. 
• Forward lunge with a twist - 20 lunges (10 each side, alternating legs)
• Forward lunge with elbow inside knee and rotation - 2 each side, alternating legs. Hold each lunge for a 5-10 seconds 
• Glute stretch with a twist - hold each side for 15 seconds
• Cobra - 2 times, hold each for 10 seconds
• Childs pose - hold for 15-20 seconds

• Main Set - Do this full set 3x's:
• Plank with alternating leg lifts - Hold plank for 15 sec, then lift one leg a few inches, hold for 2 seconds, drop leg, lift the other leg, hold for 2 seconds, drop leg.  Continue alternating leg lifts for 30 seconds, then hold plank for another 15 sec, so total plank hold is 60 seconds.
• High-to-Low Planks - 12 reps
• Bird dog with crunch - 12 reps each side
• Tricep dips - 12 reps - Use a bench, side table, or chair.
• Single-leg bridge - 12 reps each leg
• Alternate Pikes - 12 reps (6 each leg) Variation: Place one foot on the ground and pike one leg at a time.
• Push-ups with Renegade Rows - 10 reps (1 rep = push-up, row one arm, row other arm) Use of dumbbells (5-20 lbs) is optional.  Variation: Knee push-ups
• Bicycle Crunches - 20 reps

Forward Lunge with a Twist



Forward Lunge - Elbow inside knee, with rotation

 
Glute Stretch with twist (see video starting at @ 2:25)

 
Cobra Stretch



High-to-Low Planks

 
Bird Dog (with crunch)

 
Single-Leg Bridge

 
Push-ups with Renegade Row