Dragon Core

Dragon Core

Battle Structure

  • Type: Tabata-style (round = 20 seconds work, 10 seconds rest)
  • Duration: 8 rounds per movement. Do movement 1, then 2, then 3, then 4. 20 seconds of work for each movement, 10 seconds of rest between. 
  • Goal: Maximize reps in each interval, focusing on core strength and endurance.

Battle Movements

  1. Fire Breath (Russian Twists)
  2. Dragon's Tail (Flutter Kicks)
  3. Scales Crunch (Bicycle Crunches)
  4. Wing Flap (Plank Up-Downs)

Challenge Weight

  • Fire Breath: 15-20 lbs medicine ball or dumbbell

SideQuest

  • Inferno Challenge: After completing a full round of each movement, hold a plank for 1 minute.

D20 Roll after a completed tabata. Roll affects next tabata.

  • 1-5: Add 5 seconds to each round. (more challenging).
  • 6-10: Increase the weight by 5 lbs for Fire Breath.
  • 11-15: Reduce the time for Flutter Kicks by 5 seconds.
  • 16-20: Skip the next round of Bicycle Crunches (benefit by reducing strain).

End of Battle

  • Cooldown: Perform cat-cow stretches for the back, seated forward bends for the hamstrings, and cobra pose for the core.

Skill Notes

  • Fire Breath (Russian Twists): Sit with your torso at a 45-degree angle, holding the weight with both hands. Twist from side to side, tapping the weight on the floor each time. Alternative: Use no weight and clasp hands together.
  • Dragon's Tail (Flutter Kicks): Lie on your back with hands under your hips. Lift legs slightly off the ground and alternate kicking them up and down. Alternative: Perform the movement with knees slightly bent.
  • Scales Crunch (Bicycle Crunches): Lie on your back, bring one knee towards your chest while twisting your torso to touch your elbow to the knee. Alternative: Perform a simpler crunch without the twist.
  • Wing Flap (Plank Up-Downs): Start in a forearm plank, push up onto your hands one at a time, then return to the forearm plank. Alternative: Perform on knees to reduce difficulty.
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