Name: Playbook - Nicole McCahan - Core Circuit
Uploaded: 2023-02-17T01:57:20.491Z
Duration: 10 min
Description: Core Circuit

6 exercises total
Split into 2 blocks
3 exercises at each block
20 sec of work at each exercise. No rest until you finish the whole first block.
30 sec rest between blocks
2-3 rounds

1st block
Work at the 3 exercises for 20 secs with no rest.

30 sec rest between blocks

2nd block
Work at the 3 exercises for 20 secs with no rest.

HOW THE ROUNDS WORK! 
1 round = Go through the first block once (rest for 30 sec) then go through the second block.

1st Block
- Dumbbell Twists
- Tuck Crunches
- Straight Leg Crunches

Work for 20 sec. at each exercise
No rest till you finished all 3 exercises

30 sec. rest between blocks.

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

To modify this exercise keep the feet on the floor and or use no weight.

Dumbbell Twists

- Lying on your back with knees bent
- Holding the dumbbell above your head
- Tighten your core as you crunch the dumbbell towards your knees
- Back to starting position slow and controlled

Tuck Crunches (Weighted)

- Begin by lying on your back with legs and arms straight up holding a dumbbell 
- Roll your shoulders off the floor and crunch the dumbbell up towards the feet
- Lower back down

Straight Leg Crunches (weighted)

Block 1

2nd Block

- Sit Up Punches
- Scissor Kicks
- Side Plank Rotations

Work for 20 sec. at each exercise
No rest till you finished all 3 exercises

30 sec. rest between blocks.

- Start lying on your back with knees bent
- Holding the dumbbells in each hand sit up and throw 2 punches (one on each side) out in front of you
- Lower back down and repeat

Sit Up Punches

- Lying on your back with your head off the floor
- Straighten the legs out in front of you
- Kick one leg up while the other swings down
- Slow and controlled
- Keep your lower back on the floor at all times

Scissor Kicks

- Start in a forearm side plank
- Slow and controlled switch to the other arm keeping good plank form
- Keep switching from one side to the other till failure

Core Circuit

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