Total Body

Full Body | Core & Glutes

June 8, 2020

Let’s Go!

3 ROUNDS

:30 SEC WORK / :10 SEC REST

DB AROUND THE WORLDS

DB ALT. LEG RAISES

DB TOE TOUCHES

AMRAP | 10 MIN

AS MANY ROUNDS AS POSSIBLE

         5X

 BURPEES

         10X

PLANK LEG LIFTS

         15X

DB SUMO GOBLET SQUAT

        20X

DB ALLIGATORS

        25X

AIR JUMP ROPE

GLUTE CIRCUIT

:45 SEC WORK / :05 SEC REST

ALT. SUPERMAN

SIDE PLANK LEG CIRCLES (L)

GLUTE MARCHES

SIDE PLANK LEG CIRCLES (R)

Get sweaty with this full body workout featuring 3 rounds of core, a 10 minute AMRAP, and a glute finisher designed to earn the burn. 

Today’s workout is an exciting one because we are starting right off the bat with some fun and challenging core exercises!

Why start with core, you ask? 

Starting your workouts with a core warm-up or a core-dominant exercise helps your body optimize blood flow as you put stress on your muscles and tissues.

If we think beyond our abdominal muscles and look towards the interior structures of our core and ribcage (heart, lungs, arteries, etc.), warming up our “core” gives our body time to prepare for the work that is to be done next. 

Your heart starts picking up the pace, your tissues become more extensible, and your arteries dilate (get larger in diameter) to allow more blood to flow through which improves your ability to remove metabolic by-products as you workout. 

When we heat up the tissue that many of us refer to as our “abs”, we also prime the surrounding tissue (lats, trapezius, serratus anterior, etc.) on our backside as well.

Not to mention, we all seem to be in the market of wanting to sport a six pack, right? 

I joke, I joke. 

But in all seriousness, core tends to be one of those things that usually gets lumped onto the end of a session but usually isn’t taken very seriously because by that point, you’re dead from your workout. 

So in honor of the core and all that it has to offer, today we’re starting with 3 rounds of work to get warm, get a burn, and highlight the underappreciated and overhyped region that is your “core”.

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Modifications & Challenges:

Since I just spent a solid chunk of time convincing you that your core is the next best thing since sliced bread, let’s talk about ways to modify and intensify the circuit exercises in today’s workout.

Any time you are performing a core-dominant movement, whether it be while lying on your back or on your stomach, usually  this movement can be made easier by bending your knees to reduce your range of motion and ease your fight against gravity. 

On the flip side, if you need a little extra challenge, you’re always welcome to remove any foot contact with the floor (when the movement allows for that) to challenge your balance or add a heavier weight if you feel you can control it safely.

Just be sure if you are using a weight, you are doing so without using your momentum to “swing” you into the movement. 

Many of these principles apply to today’s glute circuit as well.

To take excess pressure off your shoulders and/or knees for the side planks, feel free to bend the leg closest to the ground and keep it in contact with the floor. 

Again, to make it more difficult, perform the exercise as shown in the demo, but add a weight to the hips where applicable or hold a set of light dumbbells in your hands when they are free to move. 

Whatever option you choose to pursue, stay true to good form and go at your own pace. 

 

 

Cheers!

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