Hi Everyone!
Welcome to Day 11 of my 4-Week DietBet Workout Challenge! Today’s workout will take 15-Minutes Per Round. This is a standing core workout, and you can repeat it or pair it with cardio to get between 30-60 Minutes of total workout time today.
This is a very effective core workout. All you need is a dumbbell or free weight. You can complete the movements with bodyweight only, but if you have a weight available it will really increase the challenge to your core. You will also feel it in your arms and shoulders. I also included movements for the glutes, because strong glutes are imperative for proper biomechanics and core alignment. They can help correct pelvic tilt, improve your posture, and strengthen the core muscles in your back as well.
When working your core you always want to include movements that use all planes of movement, and work more than just the central core muscles. For a long, lean, strong mid-section you need to create balance in all of the muscles that make up your belly, sides and lower back.
Today’s Fit Fashion is from www.affitnity.com. I am an Affitnity Ambassador so anytime you shop there you can get 15% off with the code BenderFitness at checkout.
I hope you enjoy today’s workout!
Melissa
Set your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbells
- Extended Toe Touch-Right
- Extended Toe Touch-Left
- Weighted Core Rotation
- Oblique to Flat Back Reach-Right
- Oblique to Flat Back Reach-Left
- Sumo Knee Twist-Right
- Sumo Knee Twist-Left
- Warrior III Balance Crunch-Right
- Warrior III Balance Crunch-Left
- Leg Extension Stretch-Right
- Leg Extension Stretch-Left
- Sweeping Lunges-Right
- Sweeping Lunges-Left
- Chair Twist-Right
- Chair Twist-Left
Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio