Hi all!! Happy Friday!
Coach Kim is back with another 5 weeks of workouts!! This time, she's separated each week/ video by body area. Over the course of the next 5 weeks, she'll cover the upper body, lower body, core, cardio, and total body! This week she's focusing on our core. But don't worry- there's no laying around on the ground or getting up and back down one hundred times. Nope- all of these moves are "standing core exercises". Everything is very low-impact and beginner orientated. Additionally, each move can be modified to be more or less difficult for you! In case you missed it, Kim focused on the upper body in THIS POST and lower body last week in THIS POST.
Without further adieu...Kim!
[embed]https://youtu.be/Cyx4h-ad4Ss[/embed]
Let's get to it!
Standing Core Workout
This workout should be done for time. 30-45 seconds per exercise with a 15-30 second rest. Complete 2-3 rounds.
Elevated Mountain Climbers
Think of yourself standing straight up as a "standing plank". Now, find a surface like a wall or bench and place both hands on it straight out from your shoulders. Keeping your hands on the wall or bench, take a step back so that your body is still holding that plank position (everything aligned). Engage your core. Slowly lift one knee at a time in a marching motion and repeat.
Standing Side Crunches
Stand up straight with your arms raised overhead. Pull one elbow down while simultaneously raising the knee on the same side toward that elbow. Bring your arm back up to meet the other arm while bringing the knee down to return to standing with both arms up. Repeat. Keep your core engaged at alltimes. *To make this exercise more challenging, you can add small dumbbells or weighted objects like water bottles to your hands.
Standing Russian Twist
Stand up straight with your feet hip width apart. Keep your core engaged and your feet parallel throughout the exercise. Put both hands together in front of your hips. Slowly rotate at the hops bringing your hands from hip to hip. Repeat. A weight can be added to the hands to increase difficulty.
Marching Walks
Stand up straight with your feet hip width apart. Keep your core engaged and your feet parallel throughout the exercise. Lift one knee high enough so that your thigh is parallel with the ground. Lower your leg and come back to standing. Repeat with the opposite leg, making a marching motion. Add weight to your hands to increase difficulty.
Standing Penguins
Stand up straight with your feet hip width apart. Keep your core engaged. With one hand, reach toward the knee on the same side (right hand reaches down toward right knee). Squeeze your core to stand back upright. Alternate sides.