CORE workout 9: Bear hover walk, reverse plank, spiderman plank, leg lifts, side kickback, good morning, squat, sumo squat (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 first 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: 1-2 dumbbells 

This workout is called Tabata where we do each exercise for 20 seconds with 10 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/ac9Z4pL2q8Q

1. Bear hover walk

2. Reverse plank

3. Spiderman plank or shoulder taps

4. Alt straight leg lifts R/L

5. Standing side kick R + hold leg lift for rest time (one dumbbell) 

6. Standing side kick L + hold leg lift for rest time (one dumbbell) 

7. Standing kick back R + pulses for rest time (one dumbbell)

8. Standing kick back L + pulses for rest time (one dumbbell)

9. Kneeling good morning (1-2 dumbbells)

10. Romanian/deadlift (1-2 dumbbells)

11. Squat + calf raise + squat pulses during rest time (1-2 dumbbells)

12. Sumo squat + sumo pulses during rest time (one dumbbell)

13. Stretches: Hip area, hamstrings, quads, inner thigh + shoulders, chest

Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.