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Crazy Core

Strengthen and tone you're core with this workout

The "core" is made up of your abdominal and back muscles. These muscles support your movements and keep you balanced. When properly exercising, whether it's a designated "ab exercise" or not, your core muscles are engaged during each movement. Defined and toned abs, however, are best developed through a mixture of full body exercises, core-toning exercises, such as this workout, and cardio. For this reason, I encourage you to vary your workouts, instead of just focusing on crunches, sit ups, etc., if you're dead set on getting those shredded abs. This workout, in particular, is useful for tone and definition and would be a great addition to your other workouts. It's comprised of an upper ab exercise, lower ab exercise, and plank variation, within each circuit. It can easily be done while watching television, before bed, or in the beginning or end of your workout as an activator or finisher. 

If you're struggling with the amount of reps or roundsdon't stress! Modify/alter it as you need to, according to your fitness level or how you're feeling that day. One round is better than none!!

 

Now, wake that core up and get it engaged!

scroll to bottom to see overview & screenshot box 

Workout: 3 circuits, 2-4 rounds

Circuit 1 :

20 cross crunches

Similar to a regular crunch except, once your shoulders are off the ground, you twist your obliques and reach your arm past your opposite knee

20 reverse crunches

Begin lying on your back with your legs at 90 degrees or higher. Using your lower abdomen, lift your butt and low back off the ground and control back down

1 min plank hold

Ensure that your head, shoulders, and hips are aligned 

Circuit 2:

20 bicycles

Engage your core to lift your head and shoulders off the ground. Connect your left elbow to your right, bent knee as you straighten your left leg. Reverse

20 leg pull ins

Begin in a seated position with arms placed behind you (palms down and fingers facing forward.) For an extra challenge, have arms by your, side hovering over the ground. Lift feet off the ground. Extend legs straight while lowering upper body to the ground (without touching). Use abdominals to pull upper body and legs back in

20 forward plank dips

Begin in a plank on your elbows. Engage your obliques to twist and lower your hip towards the ground. Alternate between right and left

Circuit 3:

20 side crunches (each side)

Begin lying on your side with your arm above your head. Use side abdominals to lift your head and shoulders off the ground. Lower with control 

15 leg raises

Begin lying on your back with legs straight up. Lower your legs as far as you can and then return to starting position

10 side plank dips (each side)

Begin in a side plank position. Lower hips and lift back to plank

screenshot for later

Crazy Core

Complete 2-4 rounds

Circuit 1:

20 cross crunches

20 reverse crunches

1 min plank hold

Circuit 2:

20 bicycles

20 leg pull ins

20 forward plank dips

Circuit 3:

20 side crunches (each side)

15 leg raises

10 side plank dips (10 each side)

To increase difficulty, add weights

~balancedboppliving~

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My goal for Balanced Bopp is to promote a positive outlook on nutrition and exercise and an appreciation for a balanced lifestyle, free of overthinking, disappointment, and fear. 

In Christ Alone my hope is found

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