Nuclear Core 1.18.21
Equipment:
Light 2-5 lbs dumbbell set
Heavier 10-35 lbs dumbbell set
Optional 15-40 lbs kettlebell
WARMUP:
Cross Jacks 10 / side
Down dog to Up dog with toes tucked- 5 x
Runner’s lunge side stretch 5 / side
Squat to wide legged plank - 10 reps
Dead bug variation - 10 / side
WORKOUT:
40 / 20 : Work / Rest : 3 Rounds except for #4 (4 Rounds of #4)
1. Weighted knee ins, alternating sides
a.
2. Inner thigh reach-ups, alternating sides
3. Plank KB or heavy weight pass through, alternating sides
4. Side angle reach (The Saturday NIght Fever) DB of choice **(4 Rounds of this to even
out)
5. Heavy DB or KB Swings
6. Dumbbell Jackknives, alternating sides
COOLDOWN:
Laying down side twist each side
Happy Baby - massaging the back
Banana side stretch / left and right
Sphynx hold 1 minute
Cobra pose - center / left / right - 2 x
Balasana or close legged child’s pose
“Going for a stroll” - 3 x / leg
Arm cross body and elbow holds
Half neck rolls - 2 x / side
Isometric neck holds parallel to shoulder and looking down 45 degrees from shoulder
Wrist stretches
