Whos psyched for todays bodyweight core workout?!
Hang in there, and keep on keepin on.
By now you should be pretty familiar with your core.
Katie Thompson
you’re free to think of these finishers like a fun little game before you roll tocool off.
When you finish that move, youll hold a forearm plank until the time is up.
If your core wasnt on fire before, it sure will be now.
Ready, set, go!
Or go to the workout calendarhere.
If you havent signed up to receive daily emails, do thathere.
Do each move below for your selected interval of work and rest.
At the end of all the moves, rest for 60 seconds.
Do the circuit 35 times.
Then try the countdown finisher.
Do each move below for the indicated number of reps, as quickly as possible, with no rest.
After you finish all the moves, hold a forearm plank until the timer runs out.
Note: Each side equals 1 rep.
Step back with your right foot and bend both knees to sink into a lunge.
Keep your core engaged, hips tucked, and back straight.
Return to your starting position by pushing off your right foot and stepping forward.
Repeat on the other side.
Continue to alternate sides.
Make it harder:Hold a dumbbell in each hand.
Lift your right foot a few inches off the floor.
Draw your right knee to your right triceps.
Then extend your right leg to return to a three-legged plank position.
Repeat on the other side.
Focus on keeping your hips lifted and core tight.
Extend your left arm overhead.
Extend your foot and arm to return to your starting position.
Do all of the reps on the same side, then repeat on the other.
Make it easier:Stagger feet with one foot in front of the other to make a wider base.
Place your hands behind your head, elbows bent and pointing out to the sides.
Use your abs to raise your shoulders off the floor.
Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
Then twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
Squat
Stand tall with your feet hip-width apart and core engaged.
Return to starting position by squeezing your glutes to stand.
Make it harder:you could hold a dumbbell at your chest or a dumbbell in each hand.
Take a big step out to the right with your right foot.
Pause for a second, and then push off your right foot to return to starting position.
Cross your arms across your chest or lace your fingers behind your head.
Engage your core so that your lower back gently presses against the floor.
Using your abs, roll your body up until you are sitting upright with your back straight.
Jump your feet forward and land them lightly outside your hands.
Continue to move as quickly as possible.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.
Resist the urge to simply collapse your chest to the floor.
Work to bring knees to the floor with control, then lift them again.
