August 16 Core Circuit

This was a pretty basic one because I was in a rush to write it out and get to the gym. Equipment is going to be just a couple of hand weights.

1) Kneeling Sidekick Front Backs - Begin kneeling. Pull your abdominals in and drop your tailbone toward the floor. Extend your right leg directly out to the side, with your toe on the floor. Drop your left hand to the floor, directly under your shoulder, leaving your arm straight. This will take your torso to the side. Keep your shoulder open by dropping your shoulder blades down your back and rotating your arm so that your inner elbow crease rotates outward. Place your right hand behind your head with your bent elbow pointing toward the ceiling. Lengthen your right leg away from you as you lift it to hip height Flex your foot and swing your top leg to the front. At the full length of your kick, do a small pulse kick, extending energy along the back of your leg and out your heel. Keeping length in your leg and extension through your whole body, point your toe and sweep your top leg to the back. Pause, but do not do a pulse kick. Repeat forward and back 12-15 times, then repeat on opposite side.

2) Plank Knee Ins - Start by getting on your hands and knees in a push-up position. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. Return the foot back to the starting position and repeat with the opposite leg. Repeat 10-12 times per leg.

3) Bicycle Crunches - Lie on your back with your hips bent about 90 degrees and your hands behind your head. As you curl your body forward, like in a crunch, bring your right knee towards your left elbow and extend your left leg out 45 degrees. While keeping you shoulders lifted off the floor continue alternating from left to right, bringing your opposite knees and elbows together. Repeat 10-12 times each side.

4) Double Crunches - Start by lying on the mat with your legs extended and off of the mat. Bend at the knees and bring your legs towards your chest. At the same time, perform a regular crunch by lifting your shoulders off of the mat. Your upper and lower body should meet at the top of the movement. Slowly return to the starting position from here, completely extending your legs back out in front of you. Repeat 15 times.

5) Wood Choppers - Stand with legs shoulder-width apart, knees soft. Lift the dumbbell with both hands, inches from your right ear. Picture yourself holding up an ax, ready to chop wood. Flex your abs as you rotate and bring your arms down to the side of your left knee. Slowly bring your arms back up to starting position. Repeat 8 to 12 times. Repeat on opposite side.

6) Heel Touch Crunches - Start by lying on your back on a mat on the floor with both feet flat on the floor. Keep both arms laid flat on the floor by your sides. Bend at waist and touch right fingertips to right heel. Repeat on opposite side. Repeat both sides 15-20 times.

7) Flutter Kicks - Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise. Do 20-25 kicks.

8) Belly Blasters - Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. Return to the starting and repeat 15 times.

9) Oblique Twist Punch Crunches - Start this exercise sitting on a mat. Your legs should be bent, and your feet flat on the mat. Your torso should be slightly leaning back, and your arms bent. Hands should be gripped into fists and in the punch position. Inhale and punch your right fist towards your left knee, bringing your right hip slightly forward. Exhale and return to center. Repeat with left fist and return. Repeat 10-12 times.

10) Leg Circles - Laying on your back on the floor, lift legs up to a 45 degree angle. Starting clockwise, move legs in a wide circle from starting position to about 4 inches above floor. When you return to the start of the circle, lift your butt off the floor about 1 inch (like a hop (: ) Repeat 15 times each direction.

11) Lying Reverse Single Leg Lifts - Start off lying on stomach with arms either folded under chin or out in front of you. Squeeze your glute muscles and lift your left leg up about 12 inches off floor. Repeat with right leg. Repeat each leg 15-20 times.

Repeat entire circuit one time!