Ultimate Core Control

This one is to be done with slower movements and stronger contractions. During each time period, adopt a 4 seconds active phase and 2 seconds relaxing phase. Nice and slow! Visualise each rep in your head and count for each phase.

Exercises

Conjunto 1: 2 rodadas

❤️ Moderado (Zona 2)

Walking High Knees

45 segundos

❤️ Vigoroso (Zona 3)

Butt Kickers

45 segundos

❤️ Vigoroso (Zona 3)

High Knee Obliques

45 segundos

❤️ Muito Difícil (Zona 4)

Traveling Butt Kicks

45 segundos

Conjunto 2: 1 rodada

Rest

1 minuto

Conjunto 3: 2 rodadas

Cross Leg Obliques

1 minuto

Oblique V-Sits

45 segundos

Left Oblique Crunches

30 segundos

Right Oblique Crunches

30 segundos

Conjunto 4: 1 rodada

Rest

1 minuto

Conjunto 5: 3 rodadas

Leg Lifts

30 segundos

❤️ Muito Difícil (Zona 4)

Flutter Kicks

30 segundos

Seated Leg Lifts

30 segundos

L Seat Lifts

30 segundos

Conjunto 6: 1 rodada

Rest

1 minuto

Conjunto 7: 3 rodadas

Cross Body Crunches

45 segundos

V-Sit Crunches

30 segundos

Crunchy Frogs

45 segundos

U Crunches

30 segundos

Conjunto 8: 1 rodada

Rest

1 minuto

Conjunto 9: 1 rodada

Full Plank with Leg Lifts

Repetições até à Falha

Workout Discussion

13 Jan

Sam W.

My most popular so far :)! Woo!

10 Jan

Aysel S.

👍😄

09 Jan

Sam W.

Oh! Ha. So sorry :P

09 Jan

Aysel S.

You are welcome 😹😹😹

09 Jan

Sam W.

What is wlc? :P. Thank you so much :)

09 Jan

Aysel S.

Wlc Sam. Really love it 👍

09 Jan

Sam W.

Your favourite? Woo! Thank you so much :).

09 Jan

Aysel S.

Very very intensive and forceful core workout. Awesome. i❤ it and my fav. Good job Sam. Lots of thanks 👍😉

07 Jan

Patricie K.

Thanks :-)

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