CORE-NADO SEASON

WARM UP: As ever, make sure you start out with your preferred DYNAMIC STRETCHES  especially your lower back/glutes/hamstrings for this one.

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DURATION: Maximum 15 minutes each day = 12 SETS per day.

60 SECONDS PER SET.  Split as you prefer: 30 work / 30 rest or 40 work / 20 rest or 50 work / 10 rest.

Keep your rhythm throughout and concentrate on form & pull in your belly button on planks and crunches.

  1. Plank
  2. Bicycle Crunch
  3. Flutter Kicks
  4. Mountain Climbers
  5. Plank to Press
  6. Reverse Crunch
  7. Wipers
  8. Toes to Hands (or Squat Thrusts)
  9. Scissor Plank
  10. Hundreds
  11. Hollow Hold
  12. Donkey Kicks

EXPLAINERS: Check out Dad Bod “Pick & Mix” drills for explainers for any of the above (or google it?).