NUCLEAR CORE JANUARY 11, 2021
Equipment:
1 Set of 2-5 lbs dumbbells
1 Kettlebell or 10-35 lbs Dumbbell
WARMUP:
Cat Cow - 4
Hip Circles - 3 / Side
Scapular Pushups - 10
Hovering Table top kickbacks - 10 / side
“Hikers” - 8 / side
WORKOUT
Set 1: 7 Minutes AMRAP
Regular Kettlebell or Dumbbell Swings - 20
Romanian Deadlift to Row with KB or two DBs - 20
Weighted Sit-ups - Center / Left / Right - (30 total for 10 each side incl. center) - Light DB
Set 2: 7 Minutes AMRAP
Reach up / cross - 10 / side (Light DB optional)
Diamond Crunches - 20
Scissors - 20 (Up and down)
Set 3: 7 Minutes AMRAP
Dumbbell uppercuts (Light DB) - 40 (20/side)
Eagle Crunches - 30 (15/wrap position)
Hip Dips - 40 (20/side)
COOLDOWN:
Sphinx Pose - Held 1 Minute
Cobra Pose - Center/Left / Right 2x
“Banana” stretch - Left / Right
Laying down side twist Left / Right - Held 1 minute/side
(Standing)
Arm Hook and Elbow Hold - Left / Right
Going for a stroll Quad stretch - 3 / Side
Neck stretches (optional)
Holding the head towards shoulder (Left / Right) - 20s per side
Rotating the head to look down at 45 degree angle from shoulder (Left Right) - 20s per side
Half Neck Circles - 3/side