Beginner Core

Core Circuit for beginners or people who need a little bit of encouragement!

Welcome

“Rule of 5”

Whenever doing a core workout, I stick to the “Rule of 5”, which means that I only end a core exercise on a multiple of five. For example…

If I’ve already done 15 crunches and I feel like I could complete a 16th with good form then I will make my new goal 20 (with good form). If I can do 21 with good form then I will go to 25 and so on…

I believe that if you can do 1 more, you can do five more (being concious of maintaining proper form of course!). I believe there is no better place to practice this mindset and resilience to embrace the burn/suck than with core workouts.

Try this core workout, focus on your form and stay positive! Meet yourself in the present moment and be proud of your accomplishments while trying your best!

5

• 10 Russian Twists (5 each side)

• 10 Bicycles (5 each side)

• 10 Cross Body Crunches (5 each side)

• 5 V ups

• 10 Side Bridges (5 on each side)

• 5 Bridges

• 5-10 Reverse Crunches (or Lemon Squeezers)

• 5 - 10 Supermans (Hold at the top, 3 second count on the way down)

• 5-10 Backrolls

• 6 Inch Sequence (5)

  • (5-10 sec 6 inches, 5-10 sec flutter kick, 5-10 sec wide scissor, 5 leg lifts with a hip raise)

• Spiderman Plank Sequence

  • (5 Spidermans on each side into 30 second plank)