Name: Playbook - Coach Andy Gallagher - Core circuit [KB, Bands + Medicine Ball]
Uploaded: 2024-01-16T22:58:21.356Z
Duration: 30 min
Description: Core circuit [KB, Bands + Medicine Ball]

This is a circuit challenging your full body with a focus on the core and stability.

Beginners- 3 rounds
intermediate- 4 rounds
Advanced- 5 rounds

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Work through this in a circuit style. Perform one round of each exercise and then start back over for 4 rounds. Try to take minimal rest between each exercise. Rest 45-90 seconds between each round.

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides
-perform for desired reps

*If you don't have a KB use a DB

Kettlebell Russian twist

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing

Boat hold

-attach a band to a sturdy base on side of the planted hand
-do a single arm plank
-feet hip width
-grab band with your free hand
-pull band through engaging the shoulder blade
-focus on keeping hips level

*if you don't have a band you can use a light DB to raise up.

Plank banded pull through

-stand on a bench (or chair)
-loop a mini band around a weight (can be a KB or DB)
- loop band around foot of free hanging leg
- engage the core as you march the leg up

- lower slowly

Weighted hip flexor march

- attach a light band around wrist and ankles
- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Banded Supermans

-start with ball on 1 side of body
-engage core
-lift ball over head and slam to other side
- go back and forth for desired reps

*If you don't have a slam ball, do another cardio activity like burpees or running in place (30 seconds)

Core circuit [KB, Bands + Medicine Ball]

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