Hope you are feeling fully recharged after your rest day, and are ready to tackle your next strength session in our 4-Week At-Home Workout Challenge! Today’s core circuit is also a full-body workout, but every move—inchworm, bird-dog crunch, and forward lunge—engages and strengthens your core muscles.
Why is that important? A strong core stabilizes and supports the spine, making everyday activities, from taking a leisurely stroll to carrying your groceries, a reality. Plus, if yours is weak, not only will you put the amount of strength and muscle you can build in jeopardy, but you also put yourself at risk for a host of ailments, including lower-back issues.
Keeping your core top of mind, let’s tackle the cardio circuit below for Day 4. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.
Workout Directions:
Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s one circuit. Do the entire circuit three to five times. After your last circuit, try the Bonus Move for 60 seconds
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
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Katie Thompson1 Inchworm
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Stand tall with your feet hip-width apart and arms at your sides.
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Bend at your waist and place your hands on the floor.
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Walk your hands forward to come into a high plank with your hands flat and wrists stacked under your shoulders, and your core, quads, and butt engaged. Pause for a second.
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Walk your hands back to your feet and stand to return to start. That’s one rep.
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Katie Thompson2 Bird Dog Crunch (each side)
Note: Start with your right arm and left leg and perform the move for your selected time interval, then switch sides and repeat.
Bird-dog crunch (right side)
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Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
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Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
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Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
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Reverse the movement and extend your arm and leg back out.
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Continue this movement for a set amount of time.
Bird-dog crunch (left side)
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Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
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Extend your left arm forward and right leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
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Squeeze your abs and draw your left elbow and right knee in to meet near the center of your body.
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Reverse the movement and extend your arm and leg back out.
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Continue this movement for a set amount of time.
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Katie Thompson3 Forward Lunge
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Stand with your feet shoulder-width apart and your hands on your hips or hold them together in front of your chest. This is the starting position.
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Step forward (about two feet) with your right foot, and plant it firmly on the floor.
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Bend both knees to create two 90-degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your right quad should be parallel to the floor and your right knee should be above your right foot. Your butt and core should be engaged.
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Push through your right foot to return to the starting position. That’s one rep.
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Repeat the move with your other leg; continue alternating legs.
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Katie Thompson4 Bonus Move: Inchworm
After your last circuit, try this bonus move for 60 seconds.
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Stand tall with your feet hip-width apart and arms at your sides.
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Bend at your waist and place your hands on the floor.
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Walk your hands forward to come into a high plank with your hands flat and wrists stacked under your shoulders, and your core, quads, and butt engaged. Pause for a second.
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Walk your hands back to your feet and stand to return to start. That’s one rep.
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