Core workout for muscular endurance. Repeat the whole circuit 3 times through, with 60 secs rest between each circuit. As always please ensure you warm up thoroughly first.
Advanced version (as per video)
20 pairs x russian twist - Feet off floor, keep the chest lifted and spine long. Dumbbell optional.
20 x toe reaches (lift head and shoulders off the floor, reach directly upwards. See toe reach video for detail)
6 x butterfly kick leg drops
20 pairs x shoulder tap planks
10 x side plank thread the needle (left and right)
10 x superman (left and right) This is a bracing exercise so try to stabilise the trunk and keep pelvis and spine level and stable.Kick away with the heel in a straight line.
Beginner version (new to core training, return to fitness/dance)
12 pairs x russian twist - Option 1: feet on floor, Progression: feet off floor. Both options keep the chest lifted and spine long. Dumbbell optional.
12 x toe reaches (lift head and shoulders off the floor, reach directly upwards. See toe reach video for detail)
4 x butterfly kick leg drops or drop the legs to 45 degrees only.
10 pairs x shoulder tap planks
6 x side plank thread the needle (left and right)
8 x superman (left and right) This is a bracing exercise so try to stabilise the trunk and keep pelvis and spine level and stable. Kick away with the heel in a straight line.
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