Workout of the day

Today we’ve got a killer core workout lined up. It’s simple but effective. This one is going to test your midline stability and endurance with some classic core moves and a bit of cardio twist to keep things interesting!

The workout of the day consists of:

3 rounds for time of: 40 Double Unders 1 minute Plank 30 Abmat Sit-ups 20 V-Ups

Scaling

  • Beginners:
    • 80 Single Unders instead of Double Unders
    • 1 minute Plank on knees
    • 20 Abmat Sit-ups
    • 10 V-Ups
  • Intermediate:
    • 60 Single Unders instead of Double Unders
    • 1:30 minute Plank
    • 25 Abmat Sit-ups
    • 15 V-Ups

No equipment

  • No Jump Rope? Do Line Hops or pretend to jump rope
  • No Abmat? Use a folded towel under your lower back for support during Sit-ups
  • No space for V-Ups or can’t do them? Substitute with Bicycle Crunches or seated knee tucks
  • Plank can be done on elbows or hands

Warmup

  • 3 minutes light jogging or brisk walking
  • 10 arm circles (forward and backward)
  • 10 leg swings (each leg)
  • 10 PVC pass-throughs
  • 10 air squats

Cooldown

  • 2 minutes slow walking to bring heart rate down
  • 5 minutes total body stretching focusing on core:
    • Cat-Cow stretch (1 minute)
    • Child’s Pose (1 minute)
    • Cobra Stretch (1 minute)
    • Seated Forward Fold (1 minute)
    • Thread the Needle stretch (1 minute, 30 seconds each side)