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
