Core Focused at Home Workout - Intermediate

With all gyms closed due to COVID-19 it's important to get physical activity back in your life any way you can.

We designed a basic workout program you can follow for free at home, using things around the house along with your body weight to get some great workouts in while things are different!

Repeat the workout (minus the warm up and mobility) twice, so you'll go through the full thing 3 times if you're intermediate!

If you can only go through it once, that's fine too. Just challenge yourself to the best of your ability.

Core focused workout:

Warmup:

Jog in place - 1 minute
Jumping jacks - 1 minute
Mountain climbers - 1 minute

Mobility work:

Sciatic nerve glides - 10 reps each leg
Lumbar twists - 10 reps each leg
Ankle mobility - 10 reps each ankle
Brachial stretch - 7 reps each direction, each arm
Snow Angles - 15 reps
Leg Swings - 10 reps each leg
Trunk Twist - 12 reps each direction

Workout:

Superset 1: (repeat 3 times)

Crunches- 30 seconds
Leg Raises - 30 seconds
Pushups - 30 seconds

Superset 2: (repeat 3 times)

Front Plank - 30 seconds
Side Plank - 15 seconds each side
Floor Flys - 30 seconds

Superset 3: (repeat 3 times)

Bicycle Crunches - 30 seconds
Side Crunches - 15 seconds each side
1 leg RDLs - 30 seconds
Pitcher Squats - 15 seconds each leg

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