Session 18 of 28
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Day 3 – Core

KaLinda May 6, 2022

Warm Up

Day 3 Demonstration Video - Core

Perform 4 rounds of each circuit, adding resistance to increase intensity where desired (dumbbells/kettlebells)

Rest for 30 seconds in between each set

Circuit 1

Pike Plank with T Rotation – 15 Reps

Weighted Toe Touch – 15 Reps

Superman + Jack – 15 Reps

Weighted Jumping Jack – 15 Reps

Circuit 2

London Bridges – 20 Reps

Around the Bottle Plank – 45 Secs

Pass the Bottle Plank – 45 Seconds

Dead Bug (back is flat on mat / no arch) – 15 Reps

Circuit 3

Bicycle Crunches – 15 Reps

Canoes – 15 Reps

Rollouts – 15 Reps

Weighted Jumping Jack – 15 Reps

AT HOME Bonus Cardio

Repeat 5 Times / Plyo Circuit

Jump Rope – 60 Seconds

Quick Feet – 30 Seconds

Jog in Place – 60 Seconds

AT GYM Bonus Cardio

20 Minutes / Moderate to High Intensity

Choose from one of the following:

Treadmill

Elliptical

Stair Master

Spinning Bike