Name: Playbook - Pauline Perina - CORE CIRCUIT
Uploaded: 2023-12-06T21:21:44.260Z
Duration: 15 min
Description: CORE CIRCUIT

Bozena

Get ready to power up your core with this circuit! Move through each exercise with minimal to no breaks between exercises. You can add weights for an extra challenge, but no pressure – do it with bodyweight too! After each round, rest for 60 seconds. Aim for three rounds.Let's crush it! 💪

10 reps each side
- Lie on your back, holding a weight in one hand and the other hand on the floor.
- Reach the weight towards the opposite toe, engaging your core and go back to the first position.
- Perform 10 reps on one side and swith, focusing on controlled movements.

Weighted Cross Body Toe Touch

15 reps
- Lie flat on your back, legs extended.
- Hold a weight with both hands, reaching it towards your toes.
- Keep your core tight and lift your shoulders off the ground.

Weighted Toe Touch

15 reps
- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

15 reps
- Secure your feet, hold a weight against your chest or up 
- Perform sit-ups with a smooth, controlled motion.
- Focus on engaging your core throughout.

Weighted Sit-ups

10 reps each side 
- Start in a side plank position, supporting your body on one arm.
- Hold a dumbbell in the free hand.
- Rotate your torso, lifting the weight towards the ceiling.
- Keep your core tight and maintain a stable plank position.

Dumbbell Side Plank Rotation

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