It’s fitmas day 5!!! How is it already a week away from Christmas?
Today we have a life core burner. This will be quick and totally doable. You don’t even need any equipment if you don’t want to use dumbbells for the Russians twists.
For this little circuit try to repeat 3 rounds.
30 second plank: start in a push-up position, then lower onto your forearms with elbows directly under shoulders, forming a straight line from head to heels by engaging your core, glutes, and legs, holding steady and breathing deeply, avoiding sagging hips or raised hips.
15 leg raises: lie on your back with legs straight, hands under your hips for support, engage your core, and slowly lift your legs to a 90-degree angle, then lower them back down without letting your feet fully touch the floor, focusing on controlled movement and keeping your lower back pressed down.
30 second Russian twist: sit on the floor, lean back slightly (about 45 degrees) with a straight back and engaged core, feet hovering or on the ground for modification, then clasp your hands and rotate your torso side-to-side, aiming to touch the ground near your hips, focusing on your obliques and keeping your chest lifted
30 second bird dog: start on all fours (hands under shoulders, knees under hips) with a neutral spine, then slowly extend your opposite arm and leg straight out, keeping hips and shoulders level, hold briefly, and return to start, focusing on core stability to prevent back arching.
30 second flutter kicks: lie on your back with legs straight, lift them slightly off the floor (around 30-45 degrees), and alternate small, quick kicks up and down.
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