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Tone and Tighten Core Circuit Workout with Free Download

A core circuit workout that is designed to strengthen and tone your entire core with a variety of moves.

A core circuit workout that is designed to strengthen and tone your entire core with a variety of moves. These exercises improve your ability to stabilize your spine which is essential for peak performance in any sport or physical activity and lower back health. Click through to download the free workout and exercise index. Pin it now, workout later. http://jillconyers.com @jillconyers

Right click the image above to save the workout to your mobile device or download the workout to print.

Workout Printable Download

The holidays are over and we’re getting back into a regular workout routine including this core workout 3 days a week.

These exercises improve your ability to stabilize your spine which is essential for peak performance in any sport or physical activity and lower back health.

The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. – Anthony Robbins

For best results, train your core 3 times a week as a single workout or as a pre- or post- workout supplement.

The trick to maximizing each move is to focus on 3 things throughout every rep- form, posture and breath.

Don’t hold your breath and simply remember to exhale on exertion.

EQUIPMENT:

  • chair or bench
  • timer

REMEMBER:

  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
  • Gradually increase intensity and/or repetitions based on your progress.

I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at jillconyers@gmail.com.

Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.

EXERCISE INDEX

Heel Taps (1) Lie on your back with your arms next to your sides and your palms facing the floor with your hips and knees at 90-degree angles. Your thighs should be perpendicular to the floor and your lower legs should be parallel to the floor. Maintain these joint positions throughout the movement. (2) Slowly lower your left foot to the floor. Tap your toe on the floor lightly and pull your leg back up to the starting position. (3) Slowly lower your right foot to the floor. Tap your toe lightly and pull your leg back up to the starting position. Continue alternating sides with a left and right tap as 1 rep.

Seated Crunches (1) Sit on the edge of a chair or bench placing your hands next to your hips and grip the front of the seat. (2) Lean back slightly and extend your legs down and away, keeping your heels 4-6 inches off the floor. (3) Bend your knees and slowly raise your legs toward your upper body, allowing your chest to move toward your thighs. An extension and bend is one rep.

Cross Body Mountain Climber (1) Get into a push-up position with your arms straight. Your body should form a straight line from your shoulders to your ankles. (2) Lift your right knee toward your left elbow, return to the starting position. (3) Lift your left knee to your right elbow, return to the starting position. That’s one rep.

Inchworm (1) Stand tall with your legs straight. (2) Bend at your hips and begin walking with your hands. Keeping your legs straight, walk your hands forward as far as you can without allowing your hips to sag. (3) Walk your feet toward your hands. That’s one rep.

Double Leg Stretch (1) Lie on your back on the floor, bend your legs and hold onto your shins, and curl your shoulders up off the floor. (2) Keeping your hips down and your lower back pressed into the floor, extend your legs up and out at a 45-degree angle to the floor as your reach your arms straight up with your biceps near your ears, forming a wide U shape with your body. (3) Hold this position, pressing your ribs down toward the floor. (4) Use your abs to bring your legs and arms back to the starting position with your knees bent. Keep your core braced and don’t hold your breath. A curl and an extension is one rep.

Plank Twist (1) Get into plank position with your forearms flat on the floor and your palms facing down. (2) Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance. Twist left and right is one rep.

Half Seated Leg Circles (1) Sit on the floor with your legs full extended, leaning back on your elbows, your fingers resting on the sides of your hips. (2) Engage your core and lift your legs about 45 degrees. (3) Point your toes, press your thighs together, and trace large clockwise circles, then counterclockwise circles. Keep your feet and legs together as you make circles with your legs. Each circle is one rep.

Rolling Side Plank (1) Get into plank position, but then immediately roll onto your right elbow so that you’re in a side plank. Hold for 1 to 2 seconds. (2) Roll your body onto both elbows back into plank position – hold for 1-2 seconds. (3) Roll onto your left elbow so that you’re in a side plank facing the opposite direction. Hold for 1-2 seconds. Each roll is 1 rep.

[BONUS] Plank (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position.

A core circuit workout that is designed to strengthen and tone your entire core with a variety of moves. These exercises improve your ability to stabilize your spine which is essential for peak performance in any sport or physical activity and lower back health. Click through to download the free workout and exercise index. Pin it now, workout later. http://jillconyers.com @jillconyers

Exercise Index Download

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I WOULD LOVE TO CHAT:

ARE YOU BACK ON TRACK WITH A REGULAR WORKOUT ROUTINE AFTER THE HOLIDAYS? WHAT’S ON YOUR WORKOUT PLAN THIS WEEK?

be the best version of YOU

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21 Comments

  1. Good post! I also often practice the workouts after running. Nonetheless, several your shared workouts are new for me. Glad to read this article! Thanks!

  2. Looks great I wanna try this from tomorrow .. Heel tap & inchworm are really good way to start off. I just love your blog Jill … Thanks for providing so much stuffs from motivation to workouts !! Have a lovely week 🙂

  3. Great core workout! Perfect because this month I am trying to really focus more on my core! I think I’ll give this a try tonight! Thanks for sharing!!!

  4. Thanks for this! I’m mostly back on track. I’m headed to my first spin class of the year today!

  5. Great workout! Love that you include the downloads too! So awesome!

  6. This looks like a killer core workout! I can’t wait to try it. I love to hate mountain climbers! I know they work so I do them, but it’s the longest part of my core workouts.

  7. Inch Worms make me want to cry and I haven’t figured out why? They look so easy and yet they make my body cry! Great Workout!

  8. Angela @marathonsandmotivation.com says:

    This looks like a great workout! I’m going to try it today after my run!

  9. OMGosh – the plank at the end when your abs are on fire!! Good one!

  10. I’m always looking to switch up my morning routine at work (I’m the only person in the office for the first 4 hours of the day so I exercise right there:) ) so getting new ideas is helpful. I work in a hotel so sometimes I’m brave enough to even use the gym while everyone is still asleep.

  11. Great at home workout. Those mountain climbers – a killer every time. And the inchworm too if you inch out to the last centimeter.

  12. Love this! All I need is my phone (for the timer) and a chair and I can strengthen my core. These type of circuit workouts rock especially since I can do it at work or when I’m traveling.

  13. I’m back on track after the holidays and been going to the gym daily!! These look like great core workouts, i downloaded them to try 🙂

  14. I am ALL about a good core workout! I am back on a regular workout routine after getting sick at the end of the holiday season. My week is always a little bit of everything with running always taking the front seat!

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