Fire Up Your Core!

Way more fun than crunches!

Hey Team! 
Happy Monday! Today’s workout is CrossFit-style core training with an endurance kicker! 
Coach's Tip: Don't forget to breathe! 
Enjoy!
-Carla

Warm-Up

TABATA (20-sec work/10sec rest) x 5 rounds (5 minutes)

·       Push-ups (low difficulty option)

·       Sit Ups (knees bent, feet anchored)

Movement Practice

Watch the video links in the workout and take 5-10min to practice each movement in sequence for 4-6 repetitions at low intensity for 2 rounds. Select your options and weights for the workout during this practice time.

Workout

EMOM 18 (Every minute on the minute for 18 minutes). Use any remaining time in the minute interval for rest.

Minute 1: 45sec DB Renegade Rows (remaining 15 seconds - rest)

Minute 2: 10 Kettlebell swings- eye level (advanced: overhead swing):

Minute 3: 40 weighted flutter kicks

** For the weighted flutter kicks, select a single dumbbell or plate, hold it above your chest with your arms extended, lift your shoulders slightly off the floor, and keep the lower back flat against the floor- do NOT arch your back!. With a tight core brace, perform the flutter kick R+L = 1 repetition.

Cool Down

This 10-minute lower back/front body opening recovery sequence will feel great after this core-focused workout.