Full Body Core Circuit

Perform the group of exercises as a set. The amount of sets and repetitions of each exercise should be determined by what phase of training you're in, and what your objective is for the workout, i.e. mobility, stability, max strength, strength endurance, hypertrophy, or power. Correct form and posture is necessary.

Online Training Plans

Warmup: 10-15 minute easy run or bike warmup, dynamic stretching

Main Set: 

• Run Drills- master the drills the first few times you do this workout, then add in an overhead medicine ball to enhance the drill and add core stability and posture training. The videos include some sample run drills, but you can add in any drills that you like.

 

• Bird Dogs- Starting on your hands and knees, extend your right arm and left leg out in opposite directions. You should focus on engaging your core to stay stable, and your left glute to ensure maximum extension. Bring your right elbow and left knee towards each other to touch if you can, then extend them back out. After the given number of reps on that side, switch to your left arm and right leg. The slower, the better.

• Bent Over Rows- From a standing position with your feet hip-width distance, bend over with a slight bend in your knees, and ensure that your back is flat by pulling your shoulders back, engaging your core, and maintaining the s-curve in your lower back. With a dumbbell in each hand, lift the dumbbells to your side, keeping your elbows close to your body, and focus on squeezing your shoulder blades together at the top of the rep. 

• Scorpion Pushups- Start in a pushup position, do 1 pushup, then rotate your body to the right, bend your right knee, bringing the leg up and over the left side, and place it on the ground. Then touch your left foot to your right hand, bring your foot back to the starting position, do another pushup, then repeat on the other side. To modify this exercise, first do the pushups as a separate exercise. To modify the hand-to-foot, add in some straight-leg bicycle crunches to build core strength.

• Back Lunge with Twist- Start from a standing position, step your right leg back into a lunge and then twist your upper body towards the right side, ensuring that your right knee stays steady while you twist. Alternate legs and add weight as you feel comfortable. Focus on stability around your knees and hips.

• Ice Skaters- Begin in a standing position with your knees slightly bent, then start by pushing laterally off your right leg and land on your left leg with your knee bent. Then jump laterally from your left leg back to your right leg, and so on. Start with stepping side to side, build to small jumps to maintain your balance and lateral stability, then challenge yourself to jump wider to work on lateral power.

• Turkish Get-Ups- Lie supine on the ground holding a kettlebell or dumbbell in your right hand with your arm extended. Bent your right knee and place your right foot on the ground. Raise your right shoulder off the ground by pressing into your left forearm. Sit all the way up, using your left arm to help you. Lift your hips off the ground, swing your left leg under your body and put your left knee down onto the ground, all the while keeping the kettlebell directly up in the air with your arm straight. Stand all the way up, then start your progression back to the ground, going through the steps in reverse order. Then repeat on your left side. Modifications for turkish get-ups include splitting the workout into each of it's parts. Do the sit-up as one exercise, then for the second exercise, start in a half kneeling position and practice standing up and going back down to your knee. 

Cooldown: 5-10 minute easy run or bike