Core Routine
Core Home
All you need for this workout is a little floor space and your body! The key to unlocking full optimization of any core exercise is proper engagement. There are a few tricks I use to make sure I’m properly engaging my core - the first and most simple one is to push your lower back into the floor whenever you’re in a supine (on your back) position. The second is to push your sternum away from the floor when you’re performing anything in a prone (on your stomach) position - think planks, pikes, mountain climbers, etc.
You’ll be performing three circuits! For each circuit, complete one set of the first exercise before moving onto the second. Complete one set of each subsequent exercise until you reach the end of the circuit taking as few breaks as possible. At the end of the circuit, rest for 30-90 seconds and start the circuit again!
Circuit One
Supine leg lifts (12 reps)
Bicycle crunches (12 reps)
Reverse crunches (12 reps)
Dead bugs (12 reps)
Circuit Two
V ups (12 reps)
Heel touches (12)
Frog curl ups (12 reps)
Toe touches (12 reps)
Circuit Three
Superman extensions (12 reps)
Bird dogs (12 reps)
Alternating pike toe touches (16 reps total)
Side plank pull through (12 reps, each side)
Core Gym
This workout will be performed horizontally! That means that you’ll complete 3 sets of each exercise before moving on to the next. This saves you from those disgruntled stares from other gym goers who want to use a piece of equipment that you’re currently using.
Most of these exercises will be performed as supersets. You’ll perform one complete set of an exercise and immediately begin one set of the following exercise. Each superset will be performed 3 times before moving on to the next set of exercises.
Cable crunches on knees, superset with isometric traditional 1 minute planks (12 reps each, 3 sets)
Cable upward chop, superset with cable downward chop (12 reps each, each side, 3 sets)
Cable reverse crunch (12 reps), superset with cable lat pulldown in high plank position (12 reps each side) (3 sets)
Feet anchored curl ups (12 reps), superset with feet anchored weighted Russian twists (30 reps) (3 sets)
Supine leg lifts, superset with supine toe touches (12 reps each, 3 sets)
Back extension (or superman extension) (12 reps), superset with weighted windmills (12 reps each) (3 sets)
