Wake Up Your Core!

I created this workout for first thing in the morning. I have problems with my knees and lumbar spine, and this stops me putting too much stress on my knees while helping to get my stiff back moving for the day :) Also great for strengthening the core muscles, all round.

Exercises

Set 1: 1 round

Big Forward Arm Circles

20 secondi

Big Reverse Arm Circles

20 secondi

Side Bends

30 secondi

Transition

5 secondi

Cat Cow

30 secondi

Alternating Side Planks

30 secondi

Push-Ups

30 secondi

Rest

10 secondi

Floor Bridge

45 secondi

Bicycle Crunches

1 minuto

Rest

20 secondi

Elbow to Knee Bird Dogs

45 secondi

Elbow Plank

1 minuto

Rest

15 secondi

Bent Single Leg Floor Bridges

30 secondi

Glute Kickbacks

45 secondi

Transition

15 secondi

Cross Knees to Elbows

1 minuto

Side Cross Kicks

45 secondi

Transition

10 secondi

Set 2: 1 round

Alternating Side Planks

30 secondi

Push-Ups

30 secondi

Rest

10 secondi

Floor Bridge

45 secondi

Bicycle Crunches

1 minuto

Rest

20 secondi

Elbow to Knee Bird Dogs

45 secondi

Elbow Plank

1 minuto

Rest

15 secondi

Bent Single Leg Floor Bridges

30 secondi

Glute Kickbacks

45 secondi

Transition

15 secondi

Cross Knees to Elbows

1 minuto

Side Cross Kicks

45 secondi

Rest

20 secondi

Set 3: 1 round

Side Bends

30 secondi

Cat Cow

30 secondi

Child's Pose

30 secondi

Allenamenti correlati

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Morning 1 - CORE

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Try This One

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