Hard Core

Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.

Workout: Perform each exercise for 10 reps followed by 10-20 seconds of rest. Repeat the workout for 3-4 sets. It is encouraged that you modify each exercise to a version that is best for you.

WARM UP
Shoulder Rolls female demonstrating shoulder rolls Inchworm female demonstrating inchworm
Squat, Knee to Elbow female demonstrating squat with knee to opposite elbow Active Torso Stretch female demonstrating active torso stretch

 

WORKOUT EXERCISE
DEMO
DEMO MODIFIED

Side Plank, Hip Dips (10 reps)
Modification: Inclined Side Plank, Hip Dips (10 reps)

Rest 10-20 seconds

 woman demonstrating side plank hip dip woman demonstrating side plank hip dips modification

V-Ups (10 reps)
Modification: Tuck-Ups (10 reps)

Rest 10-20 seconds

 woman demonstrating v ups woman demonstrating tuck up modification

Rotating Bear, Elbow Drive (10 reps)
Modification: Bear Hold (10 reps)

Rest 10-20 seconds

 woman demonstrating rotating bear elbow drive woman demonstrating bear hold modification

Fire Hydrants (10 reps)
Modification: Bent Knee (10 reps)

Rest 10-20 seconds

 woman demonstrating fire hydrants woman demonstrating fire hydrant bent knee modification

Swim Throughs (10 reps)
Modification: Superman Lifts (10 reps)

Rest 10-20 seconds

 woman demonstrating swim through woman demonstrating superman lifts modification

Repeat entire workout for 3-4 sets. Modify exercises, rests, and sets as needed.

 

COOL DOWN
Upper Back Stretch female demonstrating upper back stretch Standing Glute Stretch female demonstrating standing glute stretch
Abdominal Stretch female demonstrating abdominal stretch Oblique Stretch female demonstrating oblique stretch

 

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