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Core Extravaganza!

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Weekly Workout

Core Extravaganza!

Your front and back body will thank you!

Carla DiGirolamo, MD
Jan 30, 2023
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Core Extravaganza!

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Team!
Take your core conditioning to another level with this two-part core training extravaganza!  Part 1 is 15 minutes of core, endurance and upper body strength, then in Part 2 we take that mid-section fatigue over the finish line targeting your front and back body! 
Enjoy!
-Carla

Warm Up

AMRAP 5 min (as many rounds as possible in 5 min – low intensity)

  • 10 Up downs

  • 10 shoulder taps (knees or toes)

  • 10 sit-ups  (ab mat style with a rolled towel under the lower back or strict with feet anchored/knees bent)

Movement Practice

Take 5-10 minutes to move through each movement of Part 1 for 2-3 rounds, for 3-5 reps to select the best option for each movement of the workout.

Workout

Part 1

AMRAP 15:00 (As many rounds as possible in 15:00)

  • 5 Burpees (alternative: 5 Tuck Jumps or Broad Jumps)

  • 10 V-Ups

  • 15 Push-Ups

Rest for 3 minutes

Part 2

TABATA 20 seconds Work / 10 seconds rest -  total 8 min. (4 rounds of each exercise)

How to: Work through each movement sequentially. Set a timer or the TABATA option on the SmartWOD app for 20s work/10s rest x 8 min. Perform 20 seconds of sit-ups / 10 seconds of rest, then 20 seconds of hollow rocks / 10 seconds of rest, then 20 seconds of oblique twists / 10 seconds of rest, then a 20-second superman hold / 10 seconds of rest, then back to the sit-ups for a total of 4 rounds of all movements in 8 min.

  • AB Mat Sit-ups

    TIP! Roll up a bath or beach towel and place it under your lower back for the ab mat. 

  • Hollow rock

  • Oblique Twist

  • Superman Hold

Cool-Down

12- minute core static stretching

If you found yourself in a ball on the floor after this workout, please share it with a friend!

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Core Extravaganza!

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