8-14 July, 2024 – Invictus Gymnastics Core Workouts

Core Workout #1 –

Two sets of:

Hollow Body Bounce x 60/80/100 reps
Straight Body Ceiling-reaching Crunches x 10/20/30 reps
Tuck Rock to Tuck Sit x 10/20/30 reps
Hollow Body Side-to-side Rocks x 10/20/30 reps
Hand Plank Arch/Hollow x 10/20/30 reps
Limbo Twist x 10/20/30 reps

Rest as needed

Core Workout #2 –

Two sets, for time, of:

Hand Plank Shoulder Tap x 50 reps
Push-Up x 10 reps
Elbow Plank x 30 seconds
Push-Up x 10 reps
Hand Plank Shoulder Tap x 50 reps

Rest 60 seconds

Core Workout #3 –

Three sets of:

Hand Plank Shoulder Circles x 10 reps (clockwise)
Hand Plank Shoulder Circles x 10 reps (counterclockwise)
Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)
Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)
Reverse Snow Angel x 15/20/30 reps
Stretch Body Hold x 15/30/45 seconds