Core Workout #1

• Time: 30-40 minutes

• Difficulty: 7/10

Get ready to challenge yourself with this high-intensity full-body workout. With a combination of strength and core exercises, this circuit will push your limits and leave you feeling energized. Complete 10 rounds as quickly as possible, by optimizing your recovery and controlling your breath between rounds. With a focus on quick recovery, this workout is as much endurance as it is high intensity. Good luck!

Round 1-10: Move from one exercise to the next without stopping.

1. 15 Pushups: Begin in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position. Repeat for 15 reps.

2. 25 Mountain Climbers: Start in a high plank position. Drive one knee toward your chest, then quickly switch legs. Alternate legs for a total of 50 repetitions (25 each leg).

3. 30-Second Plank: Get into a forearm plank position, with your elbows directly under your shoulders and your body in a straight line from head to heels. Hold this position for 30 seconds.

4. 25 Leg Raises/Flutter Kicks/Penguins(Heal Taps)/Sit-ups: Choose one of these exercises or rotate through them each round and perform 25 repetitions.

• Leg Raises:To perform leg raises, lie flat on your back with your legs extended. Keep your hands by your sides or place them underneath your glutes for support. Lift your legs off the ground while keeping them straight, raising them toward the ceiling. Slowly lower your legs back down without touching the ground and repeat for the desired number of repetitions.

• Penguins: Sit on the ground with your knees bent and feet planted firmly. Lean back slightly and lift your feet off the ground. Engage your core and twist your upper body to touch your right hand to your right foot. Return to the starting position and repeat on the other side. Keep your feet planted throughout the movement and focus on engaging your oblique muscles. Touching your feet on both sides equals 1 rep (50 total reps).

• Flutter Kicks: Begin by lying flat on your back with your legs extended. Lift both legs off the ground slightly, about 6 inches, while keeping them straight. Alternate kicking your legs up and down in a fluttering motion, with one leg always lower than the other. Maintain control and focus on engaging your core throughout the exercise. One lift from each leg equals one rep (50 total reps).

• Sit-ups: Start by lying on your back with your knees bent and feet flat on the ground. Place your hands behind your head or crossed over your chest. Engage your core and lift your upper body off the ground, curling your torso toward your thighs. Slowly lower yourself back down to the starting position and repeat.

Recovery in between rounds: 10 full breaths. If this is too difficult adjust your recovery by increments on 5 breaths until you are able to complete all ten rounds, then work towards 10 breaths or less.

Tips for Success:

• Engage your core and maintain proper form throughout each exercise.

• Focus on your slowing down your breathing with deep inhales and long exhales to maximize recovery.

• Modify the exercises as needed to suit your fitness level.

• Challenge yourself by aiming for faster completion times with each workout session.