Workout 8 - Core

**Please review the "4 Month Workout Series" blog post prior to starting.

Warmup

• Stationary jog, 1 minute

• Stationary high knees, 30 seconds

• Stationary butt kicks, 30 seconds

• Walking quadricep pull, 5 each leg

• 10 Cross over toe touch and reach (cross ankles, bend at the waist and touch toes), 5 right, 5 left

• 10 Shoulder rollbacks (5 forward, 5 back)

• 5 Inchworms

Workout - 30-second reps, 3 sets (roughly 16.5 minutes)

*Take a rest in between rounds*

1. Weighted Russian twists

2. Weighted bent-leg jack knives

3. Single leg crunch, left

4. Single leg crunch, right

5. High plank walk [similar to an inchworm only walking up halfway]

6. Lifting & lowering flutter kicks

7. Mountain climbers

8. Side crunch, left

9. Side crunch, right

10. Plank jacks

11. Leg raise