Nuclear Core
January 25, 2021
Equipment: Light and/or heavy dumbbells
WARMUP
Slow roll-down to grab opposite elbows
Active runner’s Lunge side stretch / plank - 5 / side
Standing Bicycles - 12 / side
High knees - 20
Squat Plank Walkout - 10
WORKOUT:
Format: Complete a full round of each individual exercise for 20, 30 and 40 seconds, with rests
in between, then progress to the next exercise on the list.
Round 1. Work 20 seconds, rest, 20 seconds
Round 2: Work 30 seconds, rest 30 seconds
Round 3: Work 40 seconds, rest 40 seconds
Set 1: Pyramid 20/30/40
Dumbbell Jackknives alternating sides
Russian Twist
Hip Raise reverse crunches
Set 2: Pyramid 20/30/40
In and outs
Scissors
Opposite hand opposite ankle or shin taps from triangle pose
Set 3: Pyramid 20/30/40
Plank jacks or tapouts
Eagle Crunches
Leg circles, toes pointed switching legs at each halfway point
COOLDOWN:
Laying down side twist each side
Happy Baby
Banana side stretch each side
Sphynx hold for a few breaths
Cobra pose - center / left / right - 2 x
Hip circles 3 / side
“Going for a stroll” - 3 / side
Arm cross body and elbow holds
Half neck rolls - 2 / side
Isometric neck holds parallel to shoulder and looking down 45 degrees from shoulder
Wrist stretches
