ADVENT CALENDAR OF CORE: DAY 15
Upping the difficulty!
As always click the link for your bauble.
Tomorrow, we have a whole new exercise for you but today we are building on previous exercise so we can jump on straight in. If you have missed the Around The World exercise, where have you been? Head back to check out the cues. For those following Levels 2 and 3, you will also need to check out the Side Plank Leg Lift 😉
Let’s jump on in, get core fit and get back to the day in hand. Happy 15th of December Wild Runners!
The Exercise Set:
If you are unsure of how to do the Around The World exercises, or the Side Plank Leg Lift then make sure you check them out before diving on in. Let’s do it…
| Step | Instruction | Level 1 | Level 2 | Level 3 |
|---|---|---|---|---|
| 1 | Hold a Front Plank | 40 seconds | 55 seconds | 1:05 min |
| 2 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 3 | Hold a Side Plank on your left arm | 40 seconds | Raise Leg. 20 seconds | Raise Leg. 35 seconds |
| 4 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 5 | Hold a Glute Bridge | 40 seconds | 50 sec | 1:05 min |
| 6 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 7 | Hold a Side Plank on your right arm | 40 seconds | Raise Leg. 20 seconds | Raise Leg. 35 seconds |
| 8 | Rest | 1:30 mins | 1:15 mins | 1 min |
| 9 | Repeat Circuit | 1 more time (2 sets total) | 1 more time (2 sets total) | 1 more time (2 sets total) |
Don’t forget to send us a message to let us know how you are going on Facebook or by replying to this email. We would love to know what you think and how you and your core are feeling.
Even better, come along and join us for a run to tell us in person. All abilities welcome, and you can try us for free. 🙂
See you tomorrow, Wild Runners.
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