1/04/21
Nuclear Core
WARMUP:
Cat Cow x 3
Hip Circles to the right and left - 2 x each side
Squat Walkout - 10 reps
Windmill - 10 reps each side for 20
Backwards lunge to kick, 8 reps each side
Cross Jacks - 20 reps
WORKOUT:
Circuit One: EMOM x 3 Rounds
Pilates Rollup 10 reps
Triple Pulse Tabletop Crunch - 20 reps
Plank double knee taps - 15 reps
Circuit Two: EMOM x 3 Rounds
Slow Bicycles - 20 reps
Toe Taps - 10 reps each leg
Eagle Crunches - 20 reps
Circuit Three: EMOM x 3 Rounds
Oblique Plank (or modified plank) Reach through with light DB - 10 reps each side
Laying down alternate leg pulses - 10 reps each leg for 20 total reps
V Sit Hold - Full Minute, knees can be bent or straight, feet can be on the mat if this is difficult.
COOLDOWN:
Cobra pose center, left, and right
Kneeling twist reach backs right / left
Thread the needle both sides
Standing lean back
