Core Stability

Core Stability


  • Number of Rounds: 3
  • Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).


  1. Dumbbell Movement 1: Windmill (alternating sides)
  2. Bodyweight Movement 2: Leg Raises with Hip Lift
  3. Dumbbell Movement 3: Side Bend (alternating sides)
  4. Cardio (based on d20 roll):
  • 1-5: Sprinter Sit-ups (add a twist at the top if roll is 1-3)
  • 6-10: Mountain Climbers (switch to cross-body if roll is 6-8)
  • 11-16: Bicycle Crunches (slow down the pace if roll is 11-13 for increased intensity)
  • 17-20: Rest

    SideQuests (Roll the dice before each round to activate one)

    • Balance Enhancer (Roll 1-5): Perform the Windmill with one eye closed to challenge your balance further.
    • Endurance Challenge (Roll 6-10): Extend the work period for Leg Raises with Hip Lift by 10 seconds.
    • Precision Peak (Roll 11-16): Aim for more deliberate and slower movements in the Side Bend to maximize muscle tension.

    Skill Notes

    • Windmill: Stand with feet shoulder-width apart, holding a dumbbell in one hand overhead. Bend at the waist and reach down with your free hand towards the opposite foot, keeping your eyes on the dumbbell. This targets your obliques and improves flexibility.
    • Leg Raises with Hip Lift: Lie on your back with hands under your hips. Raise your legs to the ceiling, then lift your hips off the floor using your lower abs, and slowly lower back down.
    • Side Bend: Stand holding a dumbbell in one hand. Lean to the side with the dumbbell, allowing it to slide down your thigh, then contract your obliques to return to the starting position. Alternate sides for each rep.
    • Sprinter Sit-ups: Lie on your back and perform a sit-up with one knee coming towards the chest, mimicking a sprinter’s movement. Add a twist towards the raised knee to engage more of the obliques.
    • Mountain Climbers: Start in a plank position, rapidly alternate driving your knees to your chest, switch to crossing knees to the opposite elbow to target different abdominal muscles.
    • Bicycle Crunches: Lie on your back with hands behind your head. Bring your knees to 90 degrees and alternate touching your elbow to the opposite knee, slow the movement for a deeper contraction.
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