Name: Playbook - Georgina Cox - Build your own core day!
Uploaded: 2022-12-28T13:08:55.234Z
Duration: 20 min
Description: Build your own core day!

Today this was so hard so i did not do all five😳but love these exercises💪🍑☺️

Monica helen Skjerdal

Those squat punches..omg i feel those💪🤭🥵

Ohh i feel this workout today🥵🔥☺️

Baylea

Wanted to still do some movement today to keep my momentum going ♥️ perfect x

Emma

Adding this in to the Strong Queen I program. Really like it!

Annette Delaney

I didn’t finish it completely ‘cause I had a problem with my baby but I hope I’ll do it next time

Maria. H

Love being given options so that I can mix things up and find what works for me!

Feels good to get back in the swing of things after being sick the past few weeks 💪

Abby

One of these a week on top of the regular program and you get the full GC experience 😎

Rose

Yesssssss loved this at the end of arm day. Just needed that extra today and it delivered 🌶️🌶️🌶️

Betty

Love how targeted, convenient & fun this build your own core programme is ✌️

Perfect. Under 30 mins. Strengthens my core & helps my DOMS from yesterday 💪❤️🔥

Great power workout to squeeze into a busy day! Now time for some rest and pizza 🍕

Love that i keep discovering new things on the app 💜

Camilla

When the week feels a lot & theres only half an hour this is perfect for getting your heart rate up & strengthening your core & my hubby picks the numbers like a lottery😂

Perfect midweek focus on the core :-) so easy to follow yet right amount of challenge 💪

The most perfect non triggering core workout 🔥❤️💪

Gemma

Don’t be fooled, this gets your heart rate up & gets a sweat on but is easy to fit into 20 or so minutes when you’re short on time 💪

Love this format!! This is the first time I dare building my own core day and it was wonderful! I enjoyed it a lot since I picked my top 4 fav moves from the app and added burpees 💚💜 the app is definitely helping me heal my relationship with movement, thank you so much G! 💫

Aura Cuervo

Harder work than it looks 🔥 great if you’re short on time or want to get an extra workout in at the end of the week!

Kerry

Gym was too full and I got really overwhelmed because couldn't do the workout I planned, but this ab workout saved me! Thank you xx

Luby

Always love a core workout! When it comes to the mountain climbers and press ups- damn 🥵😂

Rachel

Lovely little session today. Couldn’t do a V sit up so swapped for bicycle crunches 💪

Good little heart raiser this morning 💪

Real life…planned to do arms. Had a little domestic issue. Did Abs instead because of time pressure. Feeling strong & happy & grateful for this amazing app, programme & G!

Did three rounds of this after an upper body workout 💪🏼💪🏼

Just the right amount of sweat & breathlessness 💪💪💪 good to focus in on the core & give it some special attention 😃

Love adding this core focussed session in, especially on days where 45 mins is a bit of a stretch to fit in. So nice to mix it up each time too ✨

Perfect abs session on an active rest day ❤️💪🔥

Up to the big smoke so abs session perfect 🤩 Strong start to the week 💪

Love my little hump day ab burner when the sea isn’t playing game & I can’t have a dip ❤️ Time to stretch ❤️❤️❤️

Aleksandra

Hump day abs. Like an active rest in the week. Now for a stretch ❤️

🥵✨💪 nice focus on core today. Love the opportunity to mix it up each time.

A nice finish for a great week! I could really feel my abs working! 🔥

Lovely midweek abs burn followed by a good stretch. Happy hump day ❤️

Love this core workout. This and a little spin on the bike is perfect combo! Thanks Georgina! 💪🏻

Steph

Nice little abs session to finish off the week 💪🔥💪🔥

Heidi

Choose any 5 exercises from this list, perform for 30 seconds each and repeat the circuit 5 times

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle touches

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Criss cross

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- With your knees above your hips and bent to 90 degrees 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Feet up crunches

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Leg raises

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Pull your knees toward your chest while rotating your upper torso 
- Bring the opposite elbow to the opposite knee
- Focus on engaging your core

Oblique crunches

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Oblique twists

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Plank crossovers

- From an elbow plank position 
- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank twists

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Plank walk outs

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank with shoulder touches

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Press up

- Starting on your knees with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Press up on knees

- Lean back to about 45 degrees holding a plate in front of your core
- Rotate the plate and your torso from side to side

Russian twist

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the plate and your torso from side to side

Russian twist feet up

- Lying on your back with your legs straight up
- Alternately lower and lift one leg

Single leg raises

- Lying with your legs straight up
- Crunch up and try to touch your toes
- Lower with control

Toe touch crunches

- With your body in a V-sit, bent at the knees
- Hold position for time

V holds

- Lay on your back with your arms and legs extended 
- Crunch up
- Raise your legs off the ground until they are straight up
- Lower back to starting position

V raises

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Land softly

Jump squat

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Star jumps

- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Repeat with the opposite arm

Plank rows

- From an elbow plank position 
- Keeping your hips squared to the floor 
- Lift one leg squeezing your glute 
- Repeat with the other leg

Plank with leg raise

Bird Dog

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Hold position and alternately punch your fists

Build your own core day!

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