CORE Workout 11: Level 3

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.

Here is the third workout for level 3 of core work. Make sure you check out level 2 before you get to this stage of the Core Workout Plan (Core Workout 5, Core Workout 6, Core Workout 7, Core Workout 8).

This is a workout that targets the whole core. This workout is suitable for anyone who wants to work on core work and has completed level 2 (workout 5-8) of this Core Workout Plan (has worked on endurance in core exercises).

Equipment for this workout: Mini band, 1-2 dumbbells, chair

This workout is timed, where each exercise is performed for 25 seconds with a 5 second rest in between for a total of two rounds. Press play below and follow along. This on-demand core workout is broken down in the text below.

Or click here: https://youtu.be/O7IIV1j88Nk

1. Alt V-ups 

2. Sit-ups 

3. Sitting abduction (mini band)

4. Squat + press (mini band, 1-2 dumbbells)

5. Side step with weight between legs (mini band, 1 dumbbell)

6. Plank rotation (1 dumbbell)

7. Reverse plank crunch

8. Hip thrust (glute bridge) R (chair, 1 dumbbell)

9. Hip thrust (glute bridge) L (chair, 1 dumbbell)

10. Sitting leg lifts (1 dumbbell)

11. Lying reverse fly

12. Stretches: Shoulder blades, chest, hip area