Workout 16 - Core

**Please review the "4 Month Workout Series" blog post prior to starting (equipment links are posted there too).


Warmup

  • Jog in place, 30 seconds

  • 15 jumping jacks

  • 5 Side reaches, left

  • 5 Side reaches, right

  • Walking alternating knee hugs, 30 seconds

  • Alternating leg swings, 30 seconds


Workout - 11 moves, 45-second reps, 2 rounds (total circuit length: 16.5 minutes without breaks)

  1. Toe touches

  2. Leg raises forward, using a hanging leg lift station (if you don't have a hanging leg lift station, just lay on your back and do the exercise).

  3. Leg raises side-to-side, using a hanging leg lift station (if you don't have a hanging leg lift station, just lay on your back and do the exercise).

  4. Spider crunch, left (On all fours, pull knee to elbow)

  5. Spider crunch, right

  6. Plank rocks forward

  7. Plank rocks side

  8. Weighted sit-up

  9. Moving flutter kicks

  10. Penguins

  11. Commandos

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