WORKOUT 12
CORE
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Hawk Dodges X Plank with Shoulder Taps
- SETS: 2
- REST IN BETWEEN SETS: No break
Hawk Dodges
Set 1 - Leading with left side of body (left palm/ left knee down first)
- REPS: 20
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Hawk Dodges
Set 2 - Leading with right side of body (left palm/ left knee down first)
Plank with Shoulder Taps
- REPS: 10 per side/ alternating on each rep (20)
- NOTES:
- Shoulders and hips aligned on the side that is stabilizing (not tapping.)
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Burpees
- REPS: 20
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Futon Sit Ups x Hip Raises
- SETS: 3
- REST IN BETWEEN SETS: No Break
Futon Sit Ups
- REPS: 15
- NOTES:
- Torso should be completely elongated and stable throughout the entire movement. Think of leading with your chest
- Bend your knees as much as needed but as little as possible
Hip Raises
- REPS: 15
- NOTES:
- While drawing your knees in toward your midsection, entire torso, small of the back and butt should be touching the floor
- Use your lower abdominal muscles to get your butt into the air.
- Slow, controlled descent. Delay the point at which your butt returns to the floor as much as possible. This is the hardest part of the exercise.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Burpees
- REPS: 20
- SETS: 1
- REST IN BETWEEN SETS: 30 seconds
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
- SUPERSET: Side Plank x Plank Hold
- SETS: 2
- REST IN BETWEEN SETS: No breaks
Side Plank
(left side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank
(right side)
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Burpees
- REPS: 20
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
Superman
- REPS: 20 up on 1/ down on 5
- SETS: 1
- NOTES:
- Straight arms and straight legs.
- Squeeze your glutes in top position.
- Don't crane your neck. Head should be in neutral position.
- Controlled movement on the way back down.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds