WORKOUT 8
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: ISO-V-Burpees x Plank with Shoulder Taps
- SETS: 2
- REST IN BETWEEN SETS: No break
ISO-V-Burpees
- REPS: 10
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Place your feet down as gently as possible on each movement.
- Keep your legs straight and core tight as you step out to the side.
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
Jumping Jacks
- REPS: 50
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
- SUPERSET: Iron Butterfly x Leg Raises Hold
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Iron Butterfly
- REPS: 15
- NOTES:
- You can use the momentum of your arms and knees moving in to get your torso off the mat
- Chest forward, the body must remain at maximum length with each rep
Leg Raises Hold
- DURATION: 30 seconds
- NOTES:
- If you start to feel discomfort in the lower back, lift your legs up a bit higher.
AFTER LAST SET, GO DIRECTLY INTO
PART #04
Jumping Jacks
- REPS: 50
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Plank with Foot Raise x Superman
- SETS: 2
- REST IN BETWEEN SETS: No breaks
Plank with Foot Raise
- REPS: 10 per side alternating with each rep (20 total reps)
- NOTES:
- Keep core tight the whole time, watch out for over-arching back and rounding shoulders.
Superman
- REPS: 20
- 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Jumping Jacks
- REPS: 50
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
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