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Comprehensive Core Workout: Strength, Stability, and Endurance Routine

This structured core workout is designed for optimal strength, stability, and endurance. Begin with a 5-minute jump rope warm-up to get your heart rate up. The workout consists of three groups of four exercises, each cycled three times: 1-minute each of Push-Ups, Crunches, Trunk Twists, and Lunges in Group 1; Seated Rows, Chair Dips, Superman, and Squats in Group 2; and a Plank Sequence in Group 3. Finish with a 5-minute jump rope cooldown. Incorporate a 10-minute core cycle featuring Child's Pose, Planks, Bicycles, and more for full-body engagement.

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Comprehensive Core Workout: Strength, Stability, and Endurance Routine

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Presentation Transcript

  1. Core Workout#1 • Warm-Up: 5 min jump rope • Workout: Three groups of four exercises. Cycle through each group 3 times. Each cycle consists of: ex#1-1min, ex#2-1min, ex#3-1min, ex#4-1min, rest-1min. • Group1: Push-Ups, Crunches, Trunk Twists, Lunges • Group2: Seated Rows, Chair Dips, Superman, Squats • Group3: Plank Sequence: Prone, Right, Left, Supine • Warm-Down: 5 min jump rope

  2. 10 Min Core Cycle through each of the following, spending 1 min on each … with no rest during the transitions • Childs Pose • Supine Plank • Front Plank • Bicycles • Superman • Cobra • Left Plank • Right Plank • Jelly Bellies • Push-Up Position: Lift hands/feet

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