The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs.
Strengthen your core with this 15-minute circuit.
You’ll do four movements for 45 seconds each:
- Side Plank with Leg Lift (20 seconds per side)
- Hollow Hold Pullover or Dead Bug Pullover
- Hardstyle Plank
- Weighted Straight Leg Sit Up
Here are some things to note. The Hollow Holds are a more advanced exercises, do the Dead Bug Pullovers if you need a slightly easier modification. You can also do either exercise without a weight if you need to modify or if you don’t have a weight.
During the Hardstyle Plank make sure to tense all your muscles. A good way to get maximum tension is to image that you’re pressing your heels into a wall while simultaneously “closing up” the space between your shoe laces and the backs of your arms. You’ll also want to brace your belly (cough or imagine bracing for a punch to create the feeling) and squeeze your glutes.
You can do the Straight Leg Sit Ups with or without a weight.
Rest for 30 to 60 seconds at the bottom of the circuit and then repeat 1-2 more times.