Core

• Round 1: 20 seconds each, 5 second transition /rest (6 minutes)
• 45 second rest in between round 1 &2
• Round 2: same moves, 30 seconds each, 10 second transition/rest (10 minutes)
• 45 second rest in between round 2&3
• Round 3: same moves: 40 seconds each, 15 second transition/rest (14 minutes)

1. Mountain climber get up
2. Plank jacks
3. Birddog-R
4. Birddog-L
5. Side plank leg lift-R
6. Side plank leg lift-L
7. X-crunch
8. Butterfly crunch/sit up
9. Ab tuck up
10. Rope climb-R
11. Rope climb-L
12. Elbow plank hold
13. Side plank hold-R
14. Side plank hold-L
15. Straight arm plank hold

Exercises:

• A1&2: Birddog
• B1&2: side plank leg lift
• C1,2,3&4: rope climbs
• D1&2: ab tuck up
• E1&2: X-crunch

Exercise tips:

• Mountain climber get up: do about 2-4 total mountain climbers, then hop both feet in to your hands, and stand up
• Birddogs- make sure you are using opposite hand and opposite leg. This is great for both balance and ALL over core, meaning abs and low back. Stretch your hand and foot as far in each direction as you can
• Side plank leg lift is a hard move- to modify, just hold a side plank 🙂
• X-crunch- lay on your back with hands and feet extended out so your body makes a big X. Then crunch up opposite hand to opposite foot
• Butterfly crunch- simply lay flat on your back, then pull your legs in so they are in butterfly position (sometimes also called pretzel) but with the bottoms of your feet touching, then just crunch your shoulder blades off the ground
• Rope climb- actually use your leg as if it were a rope. Climbing up it with your hands, touch your leg in 3 different spots (each one higher than the last) and then return to starting position to repeat