Core Circuit

Mar 13, 2022 | Exercises, Motivation, Workout

Get ready to feel that core burn with this little circuit! 

BICYCLE CRUNCH

LEG LIFTS

BUTTERFLY SIT UP

PLANK HOLD

COMMANDO PLANK

PLANK TOE TAPS

1 MINUTE EACH X 2 ROUNDS

 

 

Bicycle crunch

  1. Lay back flat on floor, bringing your legs up to 90 degrees and fingers to your temples
  2. Lift one shoulder blade off the floor and across taking your elbow to the opposite knee
  3. At the same time extend your other leg out as straight as you can
  4. Bring it back to the starting position and repeat on the other side

 

 

Leg lifts 

  1. Lay flat on floor with your legs either at 90 degrees or straight up with feet towards the ceiling
  2. Place your hands underneath your lower back for support and keep your back in contact throughout the movement
  3. Extend one leg out as straight as you can hovering it just above the floor, bring back up and repeat on the other side
  4. If that is too easy then try extending both legs down at the same time – control the whole movement!

 

 

Butterfly sit up

  1. Place the soles of your feet together
  2. Lower your upper body down to the floor taking the arms above your head
  3. Use your core to pull yourself back up to the starting position trying to keep your feet on the floor

 

 

Plank hold 

  1. Come down onto knees and get into table top position
  2. Extend legs so toes and elbows are planted on floor
  3. Engage your core and squeeze the glutes
  4. Keep your elbows stacked under shoulders, and your body in a straight line
  5. Make sure those hips don’t creep up!

 

 

Commando plank

  1. Get into standard plank hold position on elbows
  2. Squeeze glutes and engage abs
  3. Move from elbows up onto your palms (press-up position) and then back to elbows
  4. Alternate your leading arm

 

 

Plank toe taps 

  1. Start in a standard plank hold position on elbows
  2. Squeeze glutes and engage abs to maintain a strong plank position throughout the body
  3. Tap one leg out to the side as far as possible, then back to the middle
  4. Repeat on the other side and keep going!

 

COMPLETE EACH MOVE FOR 1 MINUTE AND REPEAT TWICE THROUGH

 

Let us know how you find it and tag us on social media in your sweaty selfies after this one!