Core Circuit

Core Circuit

Ready to conquer the last hump day of the month?

This week’s #WorkoutWednesday is definitely a sweaty one! End January on a high note with Matt Alfonte’s core circuit.

SUMMARY

Equipment Needed: None
Estimated Time: 30 - 35 Minutes
3 - 5 rounds with 2 minutes rest between each round.

1. Reverse Plank - 30 Seconds

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Place both palms flat on the ground under you, making sure your wrists are aligned with your shoulders. Both of your heels should be planted into the ground.
  3. Engage your core and lift your hips towards the ceiling, forming a straight line from your toes to your head. Hold this position for 30 seconds.

2. Sit-Outs - 30 Seconds

  1. Start in a table top position, slightly lifting your knees off the ground.
  2. Lift your left hand off the ground and rotate your body to the left.
  3. Follow through until your right glute touches the ground and extend your leg out fully.
  4. Rotate back into starting position and repeat on the other side.

3. Plank Ups - 30 Seconds

  1. Start in a plank position, ensuring that your back is not arched.
  2. Staying as straight as possible, shift your weight down to your elbows, one arm at a time.
  3. Once down on both elbows, lift yourself back up onto your palms, keeping your body as straight as possible.

4. Modified Side Plank - 30 Seconds

  1. Start on your left side, placing your weight onto the side of your knee and forearm.
  2. Place your right hand on your hip and bring your torso off the ground.
  3. Fully straighten your right leg out until it becomes parallel with the ground.
  4. Utilize your core to keep yourself as straight as possible. After 30 seconds, lower yourself back down and repeat on the right side.

5. Scissor Kicks - 30 Seconds

  1. Start by sitting on the ground with your legs extended out in front of you. Place your hands by your sides.
  2. Lift your legs slightly off the ground, using your core to keep you balanced.
  3. Keeping your torso in place, slowly lift one leg on top of the other, creating the same motion as a pair of scissors.

6. Reverse Plank with Leg Lift - 30 Seconds

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Place both palms flat on the ground under you, making sure your wrists are aligned with your shoulders. Both of your heels should be planted into the ground.
  3. Engage your core and lift your hips towards the ceiling, forming a straight line from your toes to your head.
  4. Keeping your body as straight as possible, lift your left leg off the ground as high as you can, slowly placing it back on the ground. Repeat with your right leg.

RECOVERY

Recommended Equipment: KoreSphere
Estimated Time: 10 Minutes
A lot of core-focused workouts can cause stress in your neck and shoulders. Place the ball of your KoreSphere in the freezer before you workout. Once you’ve completed this week’s workout, take it out and place it into the round handle. Roll the ball over the muscles in your neck and shoulders to relieve any tension