WOD: Core 2

This WOD is a core workout with 4 rounds followed by an optional boat hold movement. If you choose to do the boat hold, it should follow immediately after the end of the 4th round. Hold for as long as you can and record your time.

High

Complete 4 rounds of the following movements. Do each movement for 45 seconds with no rest in between. At the end of the fourth round, go straight to boat hold.

  1. Plank jacks on elbows
  2. Plank jump-ins
  3. Half sit-through (the link shows a full sit-through)
  4. Mountain climbers (twist) – knees to opposite elbow
  5. Windshield wipers
  6. Russian twist

Medium

Complete 4 rounds of the following movements. Do each movement for 35 seconds with an optional break between rounds of no more than 30 seconds. The boat hold at the end is optional.

  1. Plank jacks on elbows
  2. Plank jump-ins
  3. Half sit-through
  4. Mountain climbers (twist)
  5. Windshield wipers
  6. Russian twist

Light

Complete 4 rounds of the following movements. Do each movement for 30 seconds with 1 minute rest between each round. The boat hold is optional.

  1. Plank
  2. Plank jump-ins
  3. Mountain climbers
  4. Russian twist
  5. Jumping jacks

Progress

10/4/20 – High. Boat hold 25 seconds. I say boat hold, but I don’t know if it counted. My form was quite poor; I could barely extend my arms beyond my head. On another note, the Russian twists are getting more manageable. It used to be a struggle to keep my legs off the floor. Again, I found this workout harder on my arms than my core – specifically moves 2 to 4.

This is part of a series of WODs (workout of the day) that I have been receiving from a WhatsApp fitness group I joined to help me keep active during MCO. I’m keeping a record of the workouts here so I can keep a record of how I’m doing. You can find the rest of these WODs here.

Published by Shen-Li

SHEN-LI LEE is the author of “Brainchild: Secrets to Unlocking Your Child’s Potential”. She is also the founder of Figur8.net (a website on parenting, education, child development) and RightBrainChild.com (a website on Right Brain Education, cognitive development, and maximising potentials). In her spare time, she blogs on Forty, Fit & Fed, and Back to Basics.

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