Workout 8 - Core

**Please review the "4 Month Workout Series" blog post prior to starting.


Warmup

  • Stationary jog, 1 minute

  • Stationary high knees, 30 seconds

  • Stationary butt kicks, 30 seconds

  • Walking quadricep pull, 5 each leg

  • 10 Cross over toe touch and reach (cross ankles, bend at the waist and touch toes), 5 right, 5 left

  • 10 Shoulder rollbacks (5 forward, 5 back)

  • 5 Inchworms

Workout - 30-second reps, 3 sets (roughly 16.5 minutes)

*Take a rest in between rounds*

  1. Weighted Russian twists

  2. Weighted bent-leg jack knives

  3. Single leg crunch, left

  4. Single leg crunch, right

  5. High plank walk [similar to an inchworm only walking up halfway]

  6. Lifting & lowering flutter kicks

  7. Mountain climbers

  8. Side crunch, left

  9. Side crunch, right

  10. Plank jacks

  11. Leg raise

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