Nuclear Core

Core Workouts

Module Structure

Nuclear Core

67 Lessons

Core Workouts

August 2020

Nuclear Core 8/17/20

Nuclear Core 8/17/20Equipment: Mat, DB (optional)WARM UP:reach throughssquat trunk rotationsgood morning reachesknee push upsplankdead bugsWORKOUT:6 mins Tabata (20-10):sit up punchside plan arm driverplank walk out6 mins Tabata (20-10):plank sawingside plank elbow to kneeleg rainbows6 mins Tabata (20-10):boat pose leg extensionsside to side plankpeek-a-boo crunch

Nuclear Core 8/24/20

Nuclear Core 8/24/20Equipment: Mat, Weight WARMUP:WORKOUT:5 Min. AMRAP:15 JackKnives15 Squat HeartBeats15 Frog Jumps----------------10 DD Knee Tucks15 Star Crunches20 Scissors-----------------10 4 point Knee Tucks10 Side V-ups30 Plank Hip Twists------------------30 Seated ankle taps20 Kneeling Hay bailers10 Plank Leg Circles each side 

Nuclear Core 08/31/20

08/31/2020Nuclear CoreWarm UpWorkout:Tabata 20-10:Ball between knees crunchesSit up ball left and rightFeet up ball floor to feet touchPlank jacksSide plank arm driverBall leg liftKneeling figure 8Cross sit upBall between knees ankle taps

September 2020

Nuclear Core 09/07/2020

09/07/2020Nuclear core:BODYWEIGHT WORKOUT Warm Up Workout:Tabata: 20-10Side v-upsElbow plank leg circleLifted legs left and right reachLittle MermaidSeated claps Tabata: 20-10McDonald’s rainbowsShoulder taps (ankle taps)Side plank leg liftFrog jumps (side high knees)Hollow rock

Nuclear Core 9/14/20

Nuclear Core 9/14/2020Equipment: Mat, DBs WARM UP:30 sec-1 minJumping jacks - plankInchworm (sit up) - side plank (30 sec each)Squats jumps - boat poseHigh knees - front hold WORKOUT:(40-20) x 2RKnee tucksLifted legs dB crunchesLeg double circles-------------Sit up twistFlutter kicksPlank sawing single leg-------------Alt. Ankle reachSuperhero pulseSide plank to side plank

Nuclear Core 09/21/20

09/21/2020Nuclear CoreWarm Up:Runners lunge reachesWorkout: 30-30-30-30:Russian twist - deadbug - bicycles Elbow plank back tap (crunch)- commando plank (star crunch)- oh high kneesAnkle taps - cross sit ups - Plank side jumps (side hops)

Nuclear Core 9/28/20

Nuclear Core 9/28/20Equipment: band (optional)WARM UP:30 seconds X 2Sit upsReptile knee tucksRussian twistWORKOUTEMOM 6min20 Sit up ankle reach20 Plank jacks20 Seated leg double rainbows20 Hollow rocks20 Star crunches20 Elbow plank leg pulse (per side)20 Scissors20 Side to side plankFor the rest of time hold plank or boat pose

October 2020

Nuclear Core 10/19/20

10/19/2020Nuclear Core:Equipment: DBsWarm Up:Jog in placeJump ropeKnee to elbowSit upsWorkout:2.5 EMOM:1. Boat pose hold2. Plank hold3. Hollow hold20 leg lifts40 DB crunches50 bicycles10 kneeling haybailers (per side)20 sit up ankle taps (alt.)40 scissors

Nuclear Core 10/26/20

10/26/2020Nuclear CoreEquipment: Yoga block or light short foam roller or light ballWarm Up:3 rounds:20 sit ups10 squats5 inchworms (cross sit ups)Workout:3 x 40-20:BicyclesSide crunchesAnkle tapsJackknifesCross elbow to kneeFlutter kicksYoga block pass hands to feetYB on knees crunchesPass between knees seated

Nuclear Core 10/12/20

10/12/2020Nuclear CoreWarm Up: 30 seconds X 2Jumping jacksSquat kickReptile knee tucksSit ups6 EMOM:20 Sit up with OH press30 Plank jacks30 KTC20 Kneeling front raise20 Star jacks30 Elbow plank hip twists30 Standing rotations20 Hollow rocks

Nuclear Core 10/05/20

Nuclear Core 10/5/20Equipment: Mat, DB or weighted objectWarm UpX2Wind MillsTrunk RotationsDead BugsBird DogsPlankWorkout40/20 x2Glute BridgeSide Crunch LSide Crunch R40/20 x2Leg Lifts Flutter Kicks Scissors40/20 x2Twisting CrunchRotating Cross PressDB Holds1 min Star Hold

November 2020

Nuclear Core 11/02/2020

11/02/2020Nuclear CoreEquipment: any weighted object (medium)Warm Up: 30x2Arm circlesSide twistsAnkle jumpsGood morningsCross jacksWorkout:7 mins Circuit (45-15):Alt. cross sit upsScissorsSide plank elbow to kneePlank jacksWeighted crunches to the sidesSit ups OH pressHollow rock

Nuclear Core 11/09/2020

11/09/2020Nuclear CoreEquipment: any weightWARM UP: UP-DOWN SALLY:Sit upsDownward dog - planksJack knivesCommando planksWORKOUT:45-15 3R4-knee tuck burpeesLeg lift + butt liftSide plank jack (side crunch)Kneeling 8sSit up ankle tapsLying ankle taps

Nuclear Core 11/16/20

11/16/2020Nuclear CoreEquipment: foam roller (optional), ball or dumbbellWarm Up: ALL FOUR:Leg rotationsBird-dogsHalf-dive bombersThen: 30-30-30Tippy toes1-2-3 CrunchesWorkout: Circuit 40-20 x 3Prisoner get ups (V-ups)(Foam roller) knee tucksCrunch w/twistSide plank hip raiseDead bug(Foam roller) passKTC side to side of the ball or DB

Nuclear Core 11/23/20

11/23/20Nuclear CoreEquipment: DBs or BallWarm Up:1-2-3-4-5-4-3-2-1:Sit upLeg liftGlute bridgeWorkout:30-30-30JackknifesBicyclesSide twist crunches or Side BendsSuperhero WsPlank back tapsKneeling rainbowsSeated ankle tapsFlutter kicks

Nuclear Core 11/30/20

11/30/20Nuclear CoreEquipment: any weightWarm Up:30 sec plank1 mins cardio30 sec side plank per side1 min cardio30 sec boat pose1 min cardioWorkout:6 mins Tabata (20-10):Knee tucks Seated double leg circlesWeighted crunchesSide plank elbow to kneeCommando jacksStar crunchesMountain climbersSide plank leg circleRussian twist

December 2020

Nuclear Core 12/07/20

12/07/20Nuclear CoreEquipment: none neededWarm Up:Fast windmillChild pose knee to elbowCrunch pulseSide plank to side plankWorkout: 3 rounds: 40-20Butterfly sit upsStraight bridge knee tucksCrunch + leg liftSide plank knee tuck + adbuctionSit up ankle tapsBearcrawl + step outsFluter kicks up and down

Nuclear Core 12/14/20

12/14/20Nuclear CoreEquipment: DBs or ballWarm Up:JogJump. JacksSit ups w/twistElbow plank back tapsWorkout:Tabata 8 mins:OH sit upLeg liftRussian twistLying crunch to str. LegsOH JacksInchworm ankle tapBearcrawl shoulder tapKneeling haybailersThen:3 x 30-30-30:Plank hold (front, side, side) - wall sprint - rest

Nuclear Core 12/21/20

12/21/20Nuclear CoreEquipment: DBsWarm Up:RoniWorkout:45-15 x 3:FB crunch1 push up + 10 knee tucks (front hold high knees)1-2-3 crunchScissors with DBCross sit upHollow rock

Nuclear Core 12/28/20

12/28/20Nuclear CoreWarmup: Cat cowRunners lunge, grab hold of back foot to stretch quadSide 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 core8 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 - 103 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 DBElbow to knee with 2-8 lbs DB Cooldown: Active Child’s PoseSphynx poseCobra pose, look left, right Restorative side twist both sides Rock along the spine x 3 Seated side twistNeck rolls side to sideWrist stretch out

January 2021

Nuclear Core 01/04/21

1/04/21Nuclear CoreWARMUP:Cat Cow x 3Hip Circles to the right and left - 2 x each sideSquat Walkout - 10 repsWindmill - 10 reps each side for 20Backwards lunge to kick, 8 reps each sideCross Jacks - 20 repsWORKOUT:Circuit One: EMOM x 3 RoundsPilates Rollup 10 repsTriple Pulse Tabletop Crunch - 20 repsPlank double knee taps - 15 repsCircuit Two: EMOM x 3 RoundsSlow Bicycles - 20 repsToe Taps - 10 reps each legEagle Crunches - 20 repsCircuit Three: EMOM x 3 RoundsOblique Plank (or modified plank) Reach through with light DB - 10 reps each sideLaying down alternate leg pulses - 10 reps each leg for 20 total repsV 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 rightKneeling twist reach backs right / leftThread the needle both sidesStanding lean back

Nuclear Core 01/11/21

NUCLEAR CORE JANUARY 11, 2021Equipment:1 Set of 2-5 lbs dumbbells1 Kettlebell or 10-35 lbs DumbbellWARMUP:Cat Cow - 4Hip Circles - 3 / SideScapular Pushups - 10Hovering Table top kickbacks - 10 / side“Hikers” - 8 / sideWORKOUTSet 1: 7 Minutes AMRAPRegular Kettlebell or Dumbbell Swings - 20Romanian Deadlift to Row with KB or two DBs - 20Weighted Sit-ups - Center / Left / Right - (30 total for 10 each side incl. center) - Light DBSet 2: 7 Minutes AMRAPReach up / cross - 10 / side (Light DB optional)Diamond Crunches - 20Scissors - 20 (Up and down)Set 3: 7 Minutes AMRAPDumbbell uppercuts (Light DB) - 40 (20/side)Eagle Crunches - 30 (15/wrap position)Hip Dips - 40 (20/side)COOLDOWN:Sphinx Pose - Held 1 MinuteCobra Pose - Center/Left / Right 2x“Banana” stretch - Left / RightLaying down side twist Left / Right - Held 1 minute/side(Standing)Arm Hook and Elbow Hold - Left / RightGoing for a stroll Quad stretch - 3 / SideNeck stretches (optional)Holding the head towards shoulder (Left / Right) - 20s per sideRotating the head to look down at 45 degree angle from shoulder (Left Right) - 20s per sideHalf Neck Circles - 3/side

Nuclear Core 01/18/21

Nuclear Core 1.18.21Equipment:Light 2-5 lbs dumbbell setHeavier 10-35 lbs dumbbell setOptional 15-40 lbs kettlebellWARMUP:Cross Jacks 10 / sideDown dog to Up dog with toes tucked- 5 xRunner’s lunge side stretch 5 / sideSquat to wide legged plank - 10 repsDead bug variation - 10 / sideWORKOUT:40 / 20 : Work / Rest : 3 Rounds except for #4 (4 Rounds of #4)1. Weighted knee ins, alternating sidesa.2. Inner thigh reach-ups, alternating sides3. Plank KB or heavy weight pass through, alternating sides4. Side angle reach (The Saturday NIght Fever) DB of choice **(4 Rounds of this to evenout)5. Heavy DB or KB Swings6. Dumbbell Jackknives, alternating sidesCOOLDOWN:Laying down side twist each sideHappy Baby - massaging the backBanana side stretch / left and rightSphynx hold 1 minuteCobra pose - center / left / right - 2 xBalasana or close legged child’s pose“Going for a stroll” - 3 x / legArm cross body and elbow holdsHalf neck rolls - 2 x / sideIsometric neck holds parallel to shoulder and looking down 45 degrees from shoulderWrist stretches

Nuclear Core 01/25/21

Nuclear Core January 25, 2021Equipment: Light and/or heavy dumbbellsWARMUPSlow roll-down to grab opposite elbowsActive runner’s Lunge side stretch / plank - 5 / sideStanding Bicycles - 12 / sideHigh knees - 20Squat Plank Walkout - 10WORKOUT:Format: Complete a full round of each individual exercise for 20, 30 and 40 seconds, with restsin between, then progress to the next exercise on the list.Round 1. Work 20 seconds, rest, 20 secondsRound 2: Work 30 seconds, rest 30 secondsRound 3: Work 40 seconds, rest 40 secondsSet 1: Pyramid 20/30/40Dumbbell Jackknives alternating sidesRussian TwistHip Raise reverse crunchesSet 2: Pyramid 20/30/40In and outsScissorsOpposite hand opposite ankle or shin taps from triangle poseSet 3: Pyramid 20/30/40Plank jacks or tapoutsEagle CrunchesLeg circles, toes pointed switching legs at each halfway pointCOOLDOWN:Laying down side twist each sideHappy BabyBanana side stretch each sideSphynx hold for a few breathsCobra pose - center / left / right - 2 xHip circles 3 / side“Going for a stroll” - 3 / sideArm cross body and elbow holdsHalf neck rolls - 2 / sideIsometric neck holds parallel to shoulder and looking down 45 degrees from shoulderWrist stretches

February 2021

Nuclear Core 02/01/21

Nuclear Core 02/01/21Equipment: 10-35 lbs DB or KBWARMUP:Standing Bicycles - 10/sideRoll down swaying side to sideActive Runner’s Lunge / Plank - 5/sideHigh Knees - 20Burpees - 8WORKOUT:40/20 : Work/ Rest with AMRAP in 40sSet 1:Forearm plank hold - 40sEagle Crunches - AMRAP switch sides halfwaySide plank Switches (left through to center right, and repeat)- AMRAP in 40sSet 2:DB / KB Switches 10/side or AMRAPDB / KB Side bend - 10/side or AMRAPDB / KB Pass around - 10/side or AMRAPSet 3:Mountain climbers or modified without impact - 15/side or AMRAPBicycles - Slow and controlled - 10 or AMRAPHip Bridge with DB or KB - 15 or AMRAPCOOLDOWN:Laying down side twist each sideHappy BabyBanana side stretch each sideSphynx hold for a few breathsCobra pose - center / left / right - 2 xLunge / Hip Flossing - left and right side“Going for a stroll” - 3 / sideArm cross body and elbow holdsHalf neck rolls - 2 / sideIsometric neck holds parallel to shoulder and looking down 45 degrees from shoulderWrist stretches

Nuclear Core 02/08/21

Nuclear Core 02/08/21Equipment: 2-5 lbs Dumbbell/ 10-20 lbs DumbbellWARMUP:Roll down grabbing opposite elbowsFront lunge side twist 5 / sidePlank to Down Dog x 10Shoulder taps x 10 / sideWORKOUT:3MOM1 Minute RestFlutter Kick Dumbbell Pass through with or without DB - 20Hip bridge / single leg rainbow- 10 / sideHip Raises with full range of motion (can be done without lifting the hips off the mat) - 20DB Plank Pass through (can be modified pushup plank) - 20Plank Up Downs (can be modified pushup plank - will likely need knee padding) - 10*Hip Dips - 10 / sideSeated Upright Bicycle with DB - 10 / sideSuperhero Sit ups with DB or none - 20Inner thigh reaches - 10 / sideCOOLDOWN:Standing Side stretch / Left and right, 30sHands behind head, standing camel poseFront lunge, back knee on the mat, side twist - both sidesFigure 4 StretchRolling up and down along the spine to standingArms across the body and tricepNeck rolls (cars) Left and Right x 3Wrist stretch palm and back of the hand

Nuclear Core 02/15/21

02/15/21Nuclear CoreEquipment: DBsWarmup: 30-30-30-30 x 3Windmills Inchworms Shoulder tapsWorkout:EMOM 610 Downward dog ankle taps per side20 Twisting sit ups30 Deadbugs10 Side V-ups per side20 Sawing planks30 Reverse dead bugs10 Side plank arm drivers per side20 Star crunches 30 Scissors

Nuclear Core 02/22/21

02/22/21Nuclear coreEquipment: none neededWarm Up:Bird-dogHalf-dive bombersDownward dog step outs20-20-20 x 3Sit ups - leg lifts - Russian twistsWorkout:Tabata: 20-10 or 2 mins work non-stop:Double rainbowsShoulder taps (ankle taps)Side plank leg swingFrog jumps (Plank hold)Hollow rockSeated clapsSide v-upsStar crunchesLifted knee crunches

March 2021

Nuclear Core 03/01/21

03/01/21Nuclear CoreEquipment: Slamball or DBWarm Up:30-30-30-30x3:Supine leg circlesHaybailer LHaybailer RPlank saluteWorkout:EMOM 620 Jackknives30 Russian Rainbows60 Flutter kicks20 Side to side planks15 Supine KTC60 Knee tucks

Nuclear Core 03/08/21

03/08/21Nuclear CoreEquipment: yoga block, cushion or foam rollerWARM UP: 30 sec plankhigh knees30 sec side plank per sidejumping jacks30 sec boat posebicyclesWORKOUT:1.5 EMOM:60 Knee tucks 20 Side KTC10 Tic Tocs10 Side plank elbow to knee/side10 Commando jacks30 Supine ankle tapsRest of time:High kneesJumping jacksBicycles

Nuclear Core 03/15/21

03/15/21Nuclear CoreEquipment:Warm Up:Runners lunge stretchesAll four stretchesDownward dog step outs2 rounds:Knee tucksSit upsSplit jacksWorkout:30-30-30-30:Elbow plank leg pulse L - Elbow plank leg pulse R - ScissorsJackknives - Crunch L&R to str. Legs - Toe touchSide plank leg rainbow L - Side plank leg rainbow R - Peek-a-boo crunch

Nuclear Core 03/29/21

Nuclear Core03/29/21Equipment: Body weightWARM UP:EMOM: 6 mins10 squats + 5 up downs10 sit ups + 5 star crunchesWORKOUT:45-15 x 3:FB crunch1 push up + 10 knee tucks (front hold high knees)1-2-3 crunchScissorsSeated ankle tapsHollow rock

April 2021

Nuclear Core 04/05/21

04/05/21Nuclear CoreEquipment: none neededWarm Up:Fast windmillChild pose knee to elbowCrunch pulseSide plank to side plankWorkout: 3 rounds: 40-20Butterfly sit upsStraight bridge knee tucksCrunch + leg liftSide plank knee tuck + adbuctionBearcrawl + step outsFluter kicks up and down

Nuclear Core 04/12/21

04/12/21Nuclear CoreEquipment: DBs or ball, optional bandWARM UP:Mobility1-2-3-4-5-4-3-2-1:CrunchSit upJack knifeHands to feetWORKOUT:Tabata 20-10:Twisted sit up w/dBPlank jacksSide plank hip dipsRussian twistBand bicyclesTabletop DB crunchesSide plank leg raiseDB to feetBand plank side walk

Nuclear Core 04/19/21

04/19/21NUCLEAR CORE Equipment: DBsWARM UP: Cat-CamelGood mornings + high kneeDownward dog step outs (Half-dive bombers)Sit up twistBicyclesWORKOUT:(40-20) x 3: Twisted knee tucksLifted legs DB crunchesSide plank arm driver Sit up OH pressLying leg circlesAnkle taps JackknifeSide plank to side plankSeated DB bicycle 

Nuclear Core 04/26/21

04/26/21Nuclear CoreEquipment: bodyweightWARM UP: 2 ROUNDS: 20-20-10Jumping jacks - Plank holdSit ups - Boat poseDead bug - Superhero holdJackknives - Hollow rock WORKOUT: 4 ROUND EMOM: 20 EACHRussian TwistsPlank jacksLeg liftsSide plank leg rainbowAnkle sit upsFOR THE REMAINING TIME:1st Round: Plank hold2nd Round: Boat pose3rd Round: Superhero hold4th Round: Hollow rock 

May 2021

Nuclear Core 05/03/21

05/03/21Nuclear Core Equipment: DBs, optional bandWARM UP: Tabata 6 minsReach through JB lungesInchworms (Standing reaches)Jumping jacksWORKOUT:Circuit 7 mins (40-20):HaybailersHigh kneesKneeling figure 8Elbow plank reptile knee tucksHollow pulseDB windmillSide crunches 

Nuclear Core 05/10/21

05/10/21Nuclear CoreEquipment: any weightWarm Up:1 min plank30 sec cardio30 sec side plank per side30 sec cardio1 min hollow hold30 sec cardioWorkout:6 mins Tabata (20-10):Knee tucks Seated double leg circlesWeighted crunchesSide plank hip raiseCommando jacksStar crunchesMountain climbersSide plank leg circleRussian twist

Nuclear Core 05/17/21

05/17/21Nuclear CoreEquipment: bodyweight, optional DBWARM UP:2 x 30-30-15:Windmill - Cross jacksSit ups - Leg rainbowsWORKOUT:3 V-ups5 Jackknives3 Star crunches45-15 3R:Flutter kicksSit up twistSide crunch LSide crunch RLeg lift + butt liftBicycles 

Nuclear Core 05/24/21

05/24/21Nuclear CoreEquipment: DBs or ballWarm Up:30 sec. x 3 rounds:Russian twistSuper WsPlank jacksWorkout:6 EMOM20 Str. Leg weighted sit ups60 Scissors20 Plank salutes 40 DB crunches20 Russian rainbows20 Side to side plank

Memorial Day Workout 05/31/21

05/31/21Memorial Day WorkoutEquipment: DBsWARM UP:6 MINS TABATA:Squat front kickWIDE PUSH UPSAlt. Leg lift crunchHollow rockWORKOUT:6 EMOM:6 x Thruster + 2 Lunge Thrusters80 Knee tucks 4 x 2 Rows + 10 knee tucks (8 rows + 40 high knees)60 Cross jacks 8 x Squat biceps curl + alt. Punch40 Duckwalks 

June 2021

Nuclear Core 06/07/21

06/07/21Nuclear CoreEquipment: band, slam ball or DBsWARM UP:Cat-camelBird-dogHalf-dive bombers Then: 30-30-15 x 31-2-3 CrunchSquat elbow to kneeWORKOUT:5 Sit ups5 V-ups5 Leg lifts3 Rounds 45-15:Banded scissorsBanded spider knee tucks (bicycles)Banded star crunchesDB crunch to feetRussian rainbowDB sit up ankle tap 

Nuclear Core 06/21/21

06/21/21 Nuclear Core Equipment: Slamball, DB Warm Up: 30-30-30 Dead bug Plank hold Knee tucks (bicycle) Workout: 3 rounds: 10 ball to feet + peekaboo 20 plank leg pulse (e.s.) 30 ankle taps 10 side plank DB driver 20 ball crunch leg lift 50 OH ball high knees

Nuclear Core 06/28/21

06/28/21 Nuclear Core Equipment: DB or Slamball Warm Up: 2 x 30-30-30-30 Jog - Inchworms (Sit ups) - Knee tucks (bicycles) 2 x 30-30-30-30 Up downs (KTC) Plank sawing Commando jacks Workout: 4 x 45-15 Circuit Hollow rock Side to side plank Flutter kicks with DB Kneeling haybailers 1-2-3 crunch 1 min rest

July 2021

Nuclear Core 07/12/21

07/12/21 Nuclear Core Equipment: Any weight WARM UP: Tabata: Sit ups Leg lifts Seated ankle taps Bicycles WORKOUT: 1.5 EMOM x 3 rounds: 10 Twist jackknives w/weight 20 Salut planks 10 Kneeling haybailers/side 10 V-ups 20 FB crunches 10 SL Front DB raises With time left on each round: Flutter kicks Crunches Scissors

Nuclear Core 07/19/21

Nuclear Core 07/19/21 Equipment: Light DBs WARM UP: 30 secs 2 R Jumping Jacks Squats Reach Thrus Side Bends Sit Ups Flutter Kicks WORKOUT: 3R 40/20 DB High Knees 1-2 Side Crunches L High Boat/Low Boat 1-2 Side Crunches R 3R 40/20 Open Star Twists High Low Hay bailers L Super Star Heroes High Low Hay bailers L

Nuclear Core 07/26/21

07/26/21 Nuclear Core Equipment: medium-heavy weight Warm Up: 20-20-20 x 3: Wall run - Inchworms - Plank jacks Sit ups - leg lifts - Russian twists Workout: 45-15 x 3: Standing rainbows Hollow rock Weighted bicycles Side plank to side plank Sit up weighted twist Kneeling front raise Knee tucks

August 2021

Nuclear Core 08/02/21

08/02/21 Nuclear Core Equipment: no Warm Up: 2R x 30 sec jumping jacks - plank - Inchworms - Boat pose - quick feet - shoulder taps from Bearcrawl- Sit up punch Workout: 30-30-30-30: Side crunch L - Side crunch R - Hollow rock Plank knee to elbow L - plank knee to elbow R - Up downs FB crunch - Scissors - Star crunch

Nuclear Core 08/09/21

08/09/21 Nuclear Core Equipment: KB, DB or Slamball WARM UP: All four mobility 30-30-30 x 2 R: Sit ups - ankle taps Elbow plank hip twist - knee tucks WORKOUT: 7 MINS CIRCUIT 40-20 X 3 ROUNDS: KB swings Amer. Style Batmen (Dead bug) Side plank hip raise V-ups Get ups Commando planks (elbow plank saluts) Russian twist

Nuclear Core 08/16/21

08/16/21 Nuclear Core Equipment: none WARM UP: Slow crunch 1-2-3 Sit ups Leg lifts Glute bridge Side plank to side plank Downward dog to cobra WORKOUT: 30-30-30-30: Elbow plank sawing - Superhero push ups - Ankle taps - Rest (Plank hold) Side plank leg circle R - L - Jackknives - Rest (Boat hold) Twisting crunches - Tic tocs - V-ups - Rest (Hollow hold)

Nuclear Core 08/23/21

Nuclear Core 08/23/21 Equipment: DBs WARM UP: EMOM: 2-4-6-8 Sit up - Glute bridge - leg lift - V-up Rest of time - Bicycles WORKOUT: 30-30-30-30: Side plank hip raise L - Side plank hip raise R - Star crunches DB to feet - Hollow hold - DB crunches to Lifted legs Dolphin plank - Superhero Ws - Spider knee tucks OH DB sit up - Russian twist - V-ups

Nuclear Core 08/29/21

08/29/21
Nuclear Core Equipment: DBs or KB Warm Up: 1 Min Each: Jog JJ Leg Swings Bird Dogs Dead Bugs Workout: 2 R 40/20 Hay bailers Press Twists Wood Chop Star Flight 2MOM 1:30 Sec to complete exercise/ 30 sec. Rest 1-7 with Time Left Star Hold Knee to Elbow Feet to Hands Crunch twist L Crunch twist R Leg Lift Star Crunches

September 2021

Nuclear Core 09/20/21

09/20/21 Nuclear Core Equipment: any weight Warm Up: 30-30-30-15 x 2: Plank - Side plank L - Side plank R Slow dead bugs - Fast dead bugs - Get ups Workout: 40-20 x 3 R Straight leg OH sit ups Bicycles Kneeling Haybailer L Kneeling Haybailer R Sit up ankle tap Supine ankle taps FB crunch

Nuclear Core 09/27/21

09/27/21 Nuclear Core Equipment: Any Weight Warm Up: 30-30-30 x 2: Sit ups - Leg lifts Elbow plank sawing - Spider knee tucks Workout: 40-20 Circuit 3 Rounds McDonald’s rainbows Seated claps Side crunches Star crunches Super Heros Squat heartbeat Standing side DB rotations

October 2021

Nuclear Core 10/04/21

Nuclear Core 10/04/21 Equipment: dumbbells WARM UP: 30sec x2R Jump Rope Star Jacks High Knees Sit Ups Glute Bridges Dead Bugs WORKOUT: 40/20 2R Reverse Dead Bug V Ups Sumo db Twists 40/20 2R Single Leg Glute Bridges Seated flutter kicks OH Knee Drives 40/20 2R Back Extensions Single Arm Sit Ups DB Swings

Nuclear Core 10/11/21

Nuclear Core 10/11/21 Equipment: Optional DBs,bands WARM UP: 30sec x2R Jump Rope Star Jacks High Knees Sit Ups Glute Bridges Dead Bugs WORKOUT: 40/20 3R Plank Leg Lifts Glute Bridge Abduction Reverse Dead Bug Seated flutter kicks Russian Twists OH Knee Drives

Nuclear Core 10/18/21

Nuclear Core 10/18/21 Equipment: Any weight WARM UP: 30sec x2R Reach throughs Windmills Squats Bootstraps Cross Jacks Over under WORKOUT: 40/20 3R Flutter kicks V-ups Hay bailers Slams Superhero hold w/ weight Push ups 1 min Hollow hold

Nuclear Core 10/25/21

10/25/21 Nuclear Core Warm up: 30 sec-1 min x 2R Jumping Jacks - plank Sit ups - side plank (30 sec each) Russian twist - boat pose Workout (45-15) x 2: Knee tucks Lifted legs dB crunches Leg double circles Sit up OH press Flutter kicks Plank sawing single leg Alt. Ankle reach Superhero pulse Side crunch

November 2021

Nuclear Core 11/01/21

11/01/21 Nuclear Core WARM UP: 30 sec 3R Jumping Jacks Sit ups Russian Twists Boat Pose WORKOUT: (45-15) 2R: Standing DB Rainbows 1-arm half Get Ups L 1-arm half Get Ups R Side KTC Cross Sit Ups Bicycles Super Heroes DB Hold Rotations Swings

Nuclear Core 11/08/21

11/08/21 Nuclear Core Equipment: DBs or KB Warm Up: Windmills Reach Thrus Predator Stepouts Bird Dog Dead Bugs Jog Lunges Workout: 40/20 3R w/ weight Windmill Squats 1 Leg Glute Bridges Flutter Kicks KB Swings Stir the Pot (standing) Hay Bailers 007 Lunges Wood Chop Rest

Nuclear Core 11/15/21

Nuclear core 11/15/21 Equipment: BODYWEIGHT Warm Up Jog Windmills Reach Thrus Bird Dog Dead Bugs Workout: 40/20 2R Side v-ups Elbow plank leg circle Lifted legs left and right reach Little Mermaid Seated claps 40/20 2R Double rainbows Shoulder taps (ankle taps) Side plank leg lift Frog jumps (side high knees) Hollow rock

Nuclear Core 11/22/21

Nuclear Core 11/22/21 Equipment: Any Weight Warm Up: 30 secs 3R Jog
 Reach Thrus 
Windmills 
Cross Jacks Workout: 30-30-30-30 Hollow Flutters 
Star Crunches V-Ups 
30-30-30-30 
DB 007 Back Lunges 
DB Rotations 
Front Raise Squats 
30-30-30-30 
OH Side Lunges 
OH High Knees 
OH Jacks



Nuclear Core 11/29/21

11/28/21 Nuclear Core Equipment: DBs Warm Up: 30 secs 3R Jumping Jacks Knee to Elbows Predator step outs Flutter kicks Workout: 40/20 3R Hay bailers Predator jacks Heartbeat Back lunges Kneeling DB twist 7 min ladder Crunch Sit-up Leg Lift Jack Knife Get ups

December 2021

Nuclear Core 12/06/21

12/06/21 Nuclear core Equipment: DB or ball Warm up: 1 min each: Runner lunge stretch Scorpions Half dive bombers Inchworms Reach thrus Jump rope Workout: 30-30-30 x 3 R Db sit ups - Seated DB rainbows Then 1 min bicycle Elbow plank hip twist - kneeling dynamic dB twist Then1 min plank back taps Side v-ups l - side v ups r - supine ankle taps Then 1 min hollow rock

Nuclear Core 12/13/21

12/13/21 Nuclear Core Equipment: any weight Warm Up: 30-30-30 x 2 Windmill - plank hold - split jacks Crunches - hollow hold - alt. Leg lift Workout: Each minute start with: 5 sit ups Then: 40-20 x 3 Cross crunch Flutter kicks Each minute start with: 5 super hero’s Then: 40-20 x 3 Elbow to elbow plank Plank jacks Each minute start with: 1 burpee Then: 40-20 x 3 Front hold squats Bicycles

Nuclear Core 12/20/21

12/20/21 Nuclear Core Equipment: any weight Warm Up: 30-30-30 x 2: Inchworm - plank sawing - spider knee tucks Sit ups - leg lift - bicycle Workout: 1.5 EMOM: 15 DB to feet 15 DB jackknives 10 elbow plank twisting jacks 30 FB crunches 20 side plank arm drivers 20 seated ankle taps Time remaining: Plank hold Bicycle Hollow rock

Nuclear Core 12/27/21

12/27/21 Nuclear Core Equipment: any weight Warm Up: about 40 sec each Hip rotations Side reaches Reaches thru Inchworms Superhero’s Knee tucks Plank hold 1 min Workout: 3x30-30-30-30: 1-2-3 crunch - Russian twist - Bicycle Side v-up L - Side v-up R - Star crunch Sit up OH press - Flutter kicks - Sit ups heartbeat