CORE workout 12: Side plank crunch, pike plank, around the world, clean squat, leg lifts, farmers walk, lunge, row (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 last 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: Rag/sliders, two dumbbells

This workout is timed, where each exercise is performed for 30 seconds 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/AyHLlMiSMag

1. Side plank forward and back kick and crunch R 

2. Side plank forward and back kick and crunch L

3. Pike plank (rag/sliders)

4. Lying around the world (1 dumbbell)

5. Clean squat (2 dumbbells)

6. Standing leg lifts (2 dumbbells)

7. Farmers walk (2 dumbbells)

8. Backward, forward, side lunge R

9. Backward, forward, side lunge L

10. Alt row (1 dumbbell)

11. Stretches: Hip area, lower back/upper body rotation

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