August 2nd Core Circuit

I had to redo this one as we did ours on BOSU balls tonight. Hopefully even with the changes, its as good as ours was for us. Equipment for this workout will be a stability ball (if you don't have one, a regular ball, pillow, or something like that will work) and your hand weights.

1) Dumbbell Side Bends - Standing with feet shoulder width apart, hold weights in either hand. Keeping you back straight, bend body towards left side so weight drops down to just above knee. Return to starting position and repeat on right side. Repeat 10 to 15 times each side.

2) Heel Touch Crunches - Starting in basic crunch position, extend arms out along side of body with hands flat and palms down. As you crunch up, try to touch the tips of your fingers to your heels. Hold for one count and return to start. Repeat 15 times.

3) Swiss Ball Exchange - Laying flat on back, hold stability ball ( or pillow, regular ball, etc) over your head with straight arms. Crunch your upper body up, at the same time lifting your straightened legs up, and transfer the ball from between your hands to between your ankles. Stretch back out, trying to keep your legs and arms from resting. Crunch back up and transfer ball from ankles to hands. Stretch out. Repeat 10 times.

4) Medicine Ball Russian Twist - This exercise can be done with hand weights. Sitting on floor with knees bent and feet flat, hold weight(s) with both hands just in front of belly button. Twist to the left, shift weight from starting point to just next to your hip. Return to start and repeat to the right. Repeat 10-15 times.

5) Supermans - Laying on stomach on floor, stretch your arms out directly in front of you. Lift your arms, chest, feet, calves, and thighs off the floor. Hold for 10 count and return to start. Repeat 10 times.

6) Flutter Kicks - Laying on back on floor, raise upper body to almost sitting and use your elbows to prop yourself up. Lift both legs up off of floor, raising left leg approx. one foot higher than right. While dropping left leg down, raise right leg up, not letting either heel touch the ground. Repeat 10-15 times.

7) Vertical Hip Thrusts - Laying on floor, position arms on either side of body with palms down. Lift legs up to 45 degree angle. Exhale and lift feet directly towards ceiling. Hold for 1 count. Return and repeat 15 times.

8) Pullover/Crunch Combo - Starting by lying on your back with your legs straight in the air. Hold a dumbbell over your head.
Exhale and pull the dumbbell over your head and towards your legs. At the same time curl your upper body off the floor. Hold briefly at the top and then slowly return to the starting position. Repeat 8-15 times.

9) Planks - I think we've covered these before, but just in case. Starting in a push up position, either resting on palms or elbows. Hold for 5-10 count, keeping back straight and butt down. Relax for 5 count. Repeat 10 times.

10) Oblique Twist Punch Crunch - 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.

REPEAT ENTIRE CIRCUIT!!! :)