Sweat it Out Saturday – CORE madness

It appears that I have now gone TWO weeks without sweating it out on Saturday. Well, that is not entirely true. Last Saturday, I was busy getting DIRTY (and getting my sweat on) to actually post about my workouts.

So what do you say? Ready to get back to it? I sure am.

For any newcomers, here’s a little breakdown of what sweat it out Saturday is all about.

I show you my dedication by posting my weekly workouts.

I spread motivation by sharing motivational quotes, upbeat songs, fun new work out gear, and much much more.

Finally, I invite YOU to participate by linking to a post you’ve written about anything sweat-related during the week. Through your post, YOU can show us all your dedication and also help spread the motivation!

There is only one rule:

Everything has to make you sweat, motivate you to sweat, or accompany you in your sweatiness.

Weekly Workouts

Sunday – REST

Monday – 3 mile run + 1 mile walk

Tuesday – REST

Wednesday – 1 mile run + 1 mile walk

Thursday – 3 mile walk/run + 2 mile bike ride

Friday – 5 mile hike

Today – Today I’m running a last minute 5k. I haven’t been running as much the past few months so I am not really in “running” shape. No worries—it will just be a fun 5k.

Get your sweat on with the CORE MADNESS workout!

This was our boot camp workout a few weeks and while it is only 20 minutes, it’s a killer! It also flies by extremely quickly since you are constantly moving from exercise to exercise.

[Perform each move for 1 minute with NO rest in between. Just move from one move to the next after the minute is up. Take a 1 minute rest after all 10 exercises are completed and then repeat.]

Descriptions

Triangle—lie down on the ground (on your back) with your arms flat at your sides (palms down). Slowly lift your legs toward the ceiling while simultaneously moving them out to your sides so that they form a V or a triangle. Circle them around to the center (over your torso), cross your ankles, and slowly lower down. Repeat.

Reverse crunch—lie down on the ground (on your back) with your knees bent and feet flat on the ground. Lift your feet off the ground so that your legs form a 90 degree angle. Pull your knees toward your chest and then slowly lower back down without touching the ground. Repeat.

Armbar rotation—lie on your back with your legs straight in the air (keep knees as straight as possible). Lift your butt off the ground and then rotate to the right using your core. Move back to the center and then rotate to the left. Make certain to rotate while you are lifting your butt off the ground.

Plank jacks—get into a plank position. Keep your back straight and butt down. Do the jumping jack motion with your legs while keeping your hands stationary.

Flutter kicks—lie on your back with your palms facing upward. Lift your legs about 8 inches off the ground. With your toes straight, “flutter” your feet up and down quickly but steadily. Your feet shouldn’t move very far, but you should feel this in your core!

Plank rolls—get into a side plank position with your supporting arm straight (not bent at the elbow) and feet stacked. Using your upper arm (the one not on the ground), turn forward slightly and reach underneath your body. Slowly raise back up and repeat. This is a balance core move!

Your core should be on fire by the time this is over!

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