Format: 40 seconds work / 20 seconds rest → 2 rounds
1. Standing Oblique Crunch
• Hands behind head, bring elbow toward same-side knee as you lift leg slightly.
• Focus: Obliques & balance.
2. Torso Twist with Reach
• Feet hip-width, arms at chest or holding light weight, twist torso side to side.
• Focus: Rotational core strength.
3. Standing Knee-to-Elbow
• Lift right knee and twist left elbow toward it, then alternate.
• Focus: Obliques & lower abs.
4. Woodchopper Punch
• Mimic chopping motion diagonally across body (high to low or low to high).
• Optional: Hold dumbbell or resistance band.
• Focus: Obliques & shoulders.
5. Standing March with Core Engage
• March in place, lift knees, draw belly button toward spine with each step.
• Focus: Transverse abdominis & hip flexors.
6. Side Bend Reach
• Hands overhead, bend side-to-side slowly.
• Focus: Lateral obliques.
Structure:
• Perform each exercise 40s → rest 20s.
• Complete all 6 exercises = ~6 min
→ repeat round for ~12 minutes, or scale down to 1 round for 6–7 minutes.
Tips:
• Keep movements controlled; don’t overarch the back.
• Engage the core the whole time.
• Can add light dumbbells for extra intensity
No comments:
Post a Comment