August 9th Core Circuit

Sorry this is going up so late everybody. I've had a wicked sinus infection that just won't give up. I spent all day yesterday fast asleep on random medications, so I totally missed posting this. You should only need some weights for this one.

1) One Leg Bridge - Lie on back, knees bent, feet flat, arms at sides. Lift left leg off the ground,keep leg straight but knee soft. Squeeze glutes and lift hips, keeping them level. Slowly lower to starting position to complete one rep. Repeat 5 times. Switch legs and repeat.

2) Straight Leg Drops - Lie on back, legs straight, arms at sides. Raise straight legs up to 45 degree angle from body. Starting with left leg, lower leg down to about one inch from floor, then back up. Repeat with right leg. Repeat both legs 12-15 times. To modify, place hands under hips. For more of a challenge, do both legs at the same time.

3) Hip Circles - Lie on floor with upper body resting on your elbows/forearms. Keeping your back straight, lift legs to almost 45 degree angle from floor, heels touching, toes pointed. Circle your legs from this position down to about 2 inches off of the floor. When you reach the starting position, circle back the opposite direction. Repeat 10 times.

4) Oblique Crunches - Lie on your back and cross the left foot over the right knee, hands behind your head. Keeping lower back pressed into the floor, lift your shoulder blades off the floor and then curl your upper body diagonally across your body towards your left knee. Contract your abs and obliques as hard as you can at the top of the movement. Resist on the way back down. Repeat for 12-16 reps before switching sides.

5) Figure 8's - Sit down. Lift your legs and balance on your glutes. You should look like a v. From this position, take a medicine ball (or weight) and pass it through your legs in the center. Scissor your legs so that your right is higher than your left. Pass ball (or weight) behind right leg and back to center. Scissor legs again so left is higher than right, repeat circle around left leg. Repeat entire sequence 10-15 times.

6) Matrix - Grab a 5- to 10-pound medicine ball(or weight) and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball(or weight) against your abs. Slowly lean back as far as possible, keeping your knees planted Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That's 1 rep. Repeat 15 times.

7) Windshield Wipers - While lying on back, stretch your arms out to your sides, palms down. Raise your legs, bending your knees 90 degrees. Keeping your legs together and your abs tight, lower your legs down to the right. Come back up to the center and then twist them to the left. Repeat 10-12 times each side.

8) Side Plank with Twist - Lie on right side with elbow on floor under shoulder, hips stacked. Push hips up, forming straight line from head to heels; extend left arm above shoulder. Bring left arm under body, rotating upper body to the right. Hold for 1 count; return to start. Do 6 to 10 reps; switch sides and repeat.

9) Regular Crunches - Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Pull your belly button towards your spine, and flatten your lower back against the floor. Slowly contract your abs, bringing your shoulder blades about one or two inches off the floor.
Exhale as you come up and keep your neck straight, chin up. Hold at the top of the movement for a few seconds, breathing continuously. Slowly lower back down, but don't relax all the way. Repeat for 15 to 20 repetitions with perfect form for each rep.

10) Inchworm Pushups - Start in a full push-up position. Do one push-up; lift hips and slowly walk feet toward hands while keeping knees straight. Next, inch hands away from toes as you return to start. Complete 10 reps.

Repeat entire circuit one time.