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Description

This functional workout will strengthen the core muscles through all planes of motion. By utilizing slow to medium tempo, while keeping the core engaged throughout all exercises, this will allow for greater body control.


Exercises

Set 1: 3 rounds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Y-T-A
Y-T-A
10 reps
Alternating Side Planks
Alternating Side Planks
10 reps
Rest
Rest
30 seconds
Right Dumbbell Woodchops
Weights: Moderate
Right Dumbbell Woodchops
12 reps
Left Dumbbell Woodchops
Weights: Moderate
Left Dumbbell Woodchops
12 reps
Transition
Transition
10 seconds
Crunches
Crunches
20 reps

Set 2: 3 rounds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Y-T-A
Y-T-A
10 reps
Alternating Side Planks
Alternating Side Planks
10 reps
Rest
Rest
30 seconds
Right Dumbbell Woodchops
Weights: Moderate
Right Dumbbell Woodchops
12 reps
Left Dumbbell Woodchops
Weights: Moderate
Left Dumbbell Woodchops
12 reps
Transition
Transition
10 seconds
Crunches
Crunches
20 reps

Set 3: 3 rounds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Y-T-A
Y-T-A
10 reps
Alternating Side Planks
Alternating Side Planks
10 reps
Rest
Rest
30 seconds
Right Dumbbell Woodchops
Weights: Moderate
Right Dumbbell Woodchops
12 reps
Left Dumbbell Woodchops
Weights: Moderate
Left Dumbbell Woodchops
12 reps
Transition
Transition
10 seconds
Crunches
Crunches
20 reps


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