S.H.E. Fit Transformation Challenge
Core Rebuild #1
Today's video will introduce you to the Core Rebuild Circuit for the next 2 weeks. Perform this circuit 3 days a week, resting a day in between workouts. You may choose to do different body weight workouts on the alternating days, but you will want to rest from intense core movements on those days. Also, it is super important that you have the strength and endurance for proper core engagement when performing other exercises. View the Core Activation videos to ensure you are properly engaging. Modify as needed to protect your healing core. For the next 2 weeks, you will be performing a 5-move circuit that will strengthen and rebuild your core!
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Workout Calendar - Weekly Schedule
Workout - Core Rebuild #1
- Assisted Seated Single-Leg Row Boats
- Single-Leg Heel Drops with Arms Overhead
- Oblique Twist-Ups
- Side Plank (Right)
- Side Plank (Left)
If you are finding the above exercises too difficult to complete, or you are unsure whether you are correctly activating the TVA and pelvic floor in these movements, you may need to return to the Core Restoration 1 Video where I further detail proper core activation and more simplified exercises to begin with.
Video Time: 2:41
In this video I demonstrate the movements you will perform for the first Core Rebuild workout. You will be doing a circuit of 5 exercises, performed consecutively, each for 30 seconds of work followed by 20 seconds of rest. After completing a round of the 5 exercises, rest for 30-60 seconds and then complete a second round of the workout. Optional: Repeat for a third round of the circuit.
Warm-up: 5 minutes of Cardio
Work/Rest: 30 secs max reps/20 secs rest
Rest between Rds: 30-60 seconds
Cool Down: 5-10 minutes stretching