2 Week Challenge Day 12: Core Workout with Active Recovery Stretches Fitness Health Track

Workout Description

Welcome to Day 12 of Fitness Health Track’s Free 2 Week Challenge!

Join me for this core circuit workout with no repeat exercises and brief, feel-good stretch intervals. We’ll work through 3 main core strength circuits, each with a different focus — abdominals, obliques, and low back/glutes. This
routine is a great way to overload your core muscles and get a stronger, stabler mid-section. A lengthy mobility cooldown is a great way to treat your body and release muscular tension in the whole body. Utilize this as an
active recovery workout or add it on after any other cardio or strength session. No equipment needed!

Workout Snapshot
• Activation Warm-up Included — 4 Minutes
• 3 Core Circuits — 5 Minutes each
• Extended Mobility Cooldown — Approximately 8 minutes
;• Equipment Needed: None/Mat

I wanted to keep this routine simple and engaging because core work can feel monotonous (at least for me). Therefore, no equipment is needed and we won’t be repeating any exercises. Each circuit will have a muscle group focus in
order to overload similar muscles and work them in many different facets. Our first circuit will focus on the abdominals — the rectus abdominis (our “6-pack” muscles) and transverse abdominis (our deep core stabilizers). Our second
circuit will focus on our internal and external obliques with unilateral twists and side plank variations. And finally, the third circuit will hone in on the muscles of our lower back and glutes to even things out on the posterior
side. Each core circuit consists of 5 exercises completed for one round of 50 seconds work, 10 seconds rest. At the end of the workout, enjoy a nice long 8-minute mobility cooldown, consisting of stretches and exercises to release
tension in all muscles and joints of the body.

Tips for the workout
;• Try to exhale on the exertion (hardest part) of the exercise; this help your core muscles fire
and brace for the movement.
; ;• Move
slowly and intentionally, thinking about the muscles being utilized; moving too quickly just to “feel the burn” is not as effective at creating strength and functional movement patterns

This workout may be used as an active recovery day, or positioned into your routine following a run, HIIT session, or strength workout. The options are endless!

Enjoy!

Workout

Warmup/Activation (4:00) — 40 sec each
Pelvic Tilt
Dead Bug
Glute Bridge
Bird Dog
Down Dog + Knee Drive, alternating
Bear Crawl Hovers

Core Workout (15:00) — 15 exercises; 1 round; 50 sec on / 10 sec off

Circuit 1: Abdominals
Dead Bug
Tabletop Crunch + Heel Drop
Single Leg V-up, alternating
Boat Hold
Forearm Plank

WATER BREAK 

Circuit 2: Obliques
;Side Plank Knee Drive – R
Side Plank Hip Dip – R
Side Plank Knee Drive – L
Side Plank Hip Dip – L
Russian Twist with Straight Arms

Circuit 3: Glutes/Low Back
High Plank Knee Drive to Leg Raise – R
Alt. Superman
High Plank Knee Drive to Leg Raise – L
Single Leg Hip Thrust, alternate every 5 reps
Alt. Glute Lift + Pulldown (prone position)

WATER BREAK 

Mobility Cooldown (~8:00) — 45 sec each, back to back
Cobra to Scorpion
Puppy Pose with Lateral Leg Extended – switch sides halfway
Down Dog w/ Foot Pedal
Runner’s Lunge – R
Pigeon – R
Runner’s Lunge – L
Pigeon – L
90/90
90/90 sit + Oblique Stretch – R
90/90 sit + Oblique Stretch – L