12/28/20
Nuclear Core
Warmup:
Cat cow
Runners lunge, grab hold of back foot to stretch quad
Side angle lift and back to center with one knee bent on the mat, one leg out long foot on the mat to warm up the core
8 burpees / modified burpees
Set 1: AMRAP - 8 Minutes
Side plank to side plank - 5 each side
Plank reach throughs-can be done with light weights, and modified on your knees - 10 each side
Mermaid crunches, 10 each side, beat heels together 10 counts of four, with a v sit pause in the middle before switching sides
Set 2: AMRAP - 8 Minutes
Scissors - horizontal - 10
3 part situps - crunch, half situp, full sit-up reach through Superhero sit-ups with light weights - 2-8 lbs.
Set 3: AMRAP - 6 Minutes
Knee hover cross over to the elbow to glute kickback, 5 each side Leg switch x 3 and hold
Pulse hover - 2 beats, switch legs (10)
Set 4: AMRAP - 6 Minutes
Tabletop toe taps - 10 each foot
All optional to be done without DB:
Legs up straight, reach side to side crunch, 2-8 lbs DB Squat upper cuts with 2-8 lbs DB
Elbow to knee with 2-8 lbs DB
Cooldown:
Active Child’s Pose
Sphynx pose
Cobra pose, look left, right Restorative side twist both sides Rock along the spine x 3 Seated side twist
Neck rolls side to side
Wrist stretch out