Name: Playbook - Auralee Strege - W7/D1 Functional Core 2.0 / Wk 7 / Monday
Uploaded: 2022-08-30T15:44:55.461Z
Duration: 10 min
Description: W7/D1 Functional Core 2.0 / Wk 7 / Monday

MONDAY:

Equipment needed: Workout mat, 2 light-medium kettlebells or dumbbells 

Workout: Tabata Core 

Perform the 4 exercises below one after the other for 20 seconds followed by 10 seconds of rest in between exercises. The most you will ever rest in this workout is 10 seconds. So, once you finish the last exercise in the circuit you will only rest for 10 seconds before starting the next set. Do 5 total sets for a 10 minute workout. 

1.	DB Renegade Rows (alt sides)
2.	Sprinter Sit ups
3.	Shoulder Tap Jacks (alt arms)
4.	Hollow Body Flutter Kicks

Workout: Tabata Core 

Perform the 4 exercises below one after the other for 20 seconds followed by 10 seconds of rest in between exercises. The most you will ever rest in this workout is 10 seconds. So, once you finish the last exercise in the circuit you will only rest for 10 seconds before starting the next set. Do 5 total sets for a 10 minute workout. 

1.	DB Renegade Rows (alt sides)
2.	Sprinter Sit ups
3.	Shoulder Tap Jacks (alt arms)
4.	Hollow Body Flutter Kicks

-Start in a high plank, holding onto dumbbells
-Keep your feet a little wider than shoulder width
-Really press down into the support arm
-Row towards your hip and hold for a second
-Alternate sides

Modifications: Use an elevated surface or lighter weight

DB renegade rows (alt sides)

-Lay down on the ground with your lower back pinned to the floor, legs extended, and arms at your sides
-Explosively sit up, bringing one knee in towards your chest and opposite arm up towards that knee as if you were sprinting
-Lower back down with control. Repeat on the opposite side.

Modifications: instead of having your arms at your sides, have your arms extended, throw your arms forward on each rep to help you into the sprinter sit up

Sprinter Sit Ups

-Start in a high plank position
-Simultaneously, jump your feet out and bring one hand to your shoulder
-Hold yourself in this single arm plank with hand on shoulder for 1-2 seconds
-Then simultaneously, jump your feet back in and bring your hand back to the ground
-As soon as you get back to the high plank go right into your next rep on the opposite side
-Keep your hips as square with the floor as possible
-Continue to alternate sides

Modifications: Use an elevated surface, Do a shoulder tap on each side while keeping your legs stationary then do a plank jack

Shoulder Tap Jacks (alt arms)

-Start in a hollow body position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead
-Alternate lifting one leg and lowering the other while maintaining a strong hollow body position

Modifications: Put your hands under your butt to support your lower back

Hollow Body Flutter Kicks

Tabata Core

W7/D1 Functional Core 2.0 / Wk 7 / Monday

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