Veteran's Day Workout (Core)

Warm-up:

40 Jumping Jacks or :30 of Plate Switches

Tabata Planks!

Complete 8 rounds of a 20 second plank followed, immediately, with 10 seconds of rest.

Plank may be completed high (up on hands), low (on elbows), on our sides, or on a stability ball (elbows on ball, or feet on ball).*

* Less than 1 month = Complete 8 rounds of 10 seconds followed, immediately by 20 seconds of rest.

Then,

Resistance Band Chest & Shoulder Mobility

3-5 Yoga Worms


Option 1 > 3 Months

Complete 1:00 intervals of each exercise:

Sit-ups

Flutter Kicks

Stability Ball Glute Bridges

Russian Twists 15/20 DB

Mountain Climbers (Modification is holding a plank)

- No rest between the five intervals

-Rest 2 minutes between rounds of the five intervals

-Complete 3 rounds


Option 2 < 3 Months

Complete 1:00 intervals of each exercise:

Sit-ups

Flutter Kicks

Stability Ball Glute Bridges

Russian Twists 10/15 DB

Mountain Climbers (Modification is holding a plank)


Option 3 < 1 Month

Complete 1:00 intervals of each exercise: (30 seconds of work followed by 30 seconds of rest)

Sit-ups

Flutter Kicks

Stability Ball Glute Bridges

Russian Twists 5/10 DB

Mountain Climbers (Modification is holding a plank)


Option 4: Strength Focus

Complete 1/2 the workout then the following supersets 3 times:

5-8 AHAP BB Biceps Curls

1:00 Alt DB Biceps Curls 15/20