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Description

This workout gives you greater balance and total body control. A strong core is key for daily movements. A strong core can also improve your MMA, jiu jitsu, wrestling, muay thai game as well. 5 high intensity circuits to burn calories and melt fat!


Exercises

Set 1: 2 rounds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
30 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
45 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
45 seconds
Dumbbell Sit Ups with Reach Ups
Dumbbell Sit Ups with Reach Ups
30 seconds
Floor Wipers
Floor Wipers
30 seconds

Set 2: 1 round
Rest
Rest
45 seconds

Set 3: 1 round
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Right Dumbbell Woodchops
Right Dumbbell Woodchops
45 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Left Dumbbell Woodchops
Left Dumbbell Woodchops
45 seconds
Alternating Side Planks With Dumbbells
Alternating Side Planks With Dumbbells
1 minute
Plank
Plank
30 seconds

Set 4: 1 round
Rest
Rest
45 seconds

Set 5: 2 rounds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds
Straight Left Leg Floor Bridges
Straight Left Leg Floor Bridges
30 seconds
Leg Raises
Leg Raises
30 seconds
Straight Right Leg Floor Bridges
Straight Right Leg Floor Bridges
30 seconds
V-Ups
V-Ups
30 seconds

Set 6: 1 round
Rest
Rest
45 seconds

Set 7: 1 round
Plank Bird Dog (Hold 15 Seconds)
Plank Bird Dog (Hold 15 Seconds)
1 minute
Alternating Side Planks (Hold 10 Seconds)
Alternating Side Planks (Hold 10 Seconds)
1 minute
Sit Ups with Reach Ups
Sit Ups with Reach Ups
1 minute
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds

Set 8: 1 round
Rest
Rest
45 seconds

Set 9: 2 rounds
Floor Bridge
Floor Bridge
30 seconds
V-Ups
V-Ups
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Squat Jumps
Squat Jumps
30 seconds


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