Fridayyyyyy!

After what has got to be one of the rainiest, darkest weeks I’ve experienced so far in Vancouver, this girl is SO ready for the weekend. Do you have any fun plans? Mine include an IKEA trip, a little Christmas shopping and a granola bar baking session with one of my friends. I’m also keeping my fingers crossed really tight that it doesn’t pour the whole time because I’ve got a big craving for a run along the sea wall. Come onnnnnnn, running gods. Give me some sunshine!

Source: Pinterest

Source: Pinterest

Work It Out

It’s been a while since I gave you guys a core-specific workout, and that’s because the majority of my own gym sessions typically involve more total-body moves (think squats, deadlifts, burpees, push-ups, plyometric exercises etc). However, sometimes you might just crave a good core burn and that’s what this workout will do for ya. 😉 I’ve thrown in a few multi-muscle exercises to keep things interesting, and a few fast-paced ones to give you a bit of a cardio challenge too.

Source: Pinterest

Source: Pinterest

The All Fired Up Core Workout

Complete the circuit of 8 moves below, one exercise immediately after the next. Rest for 60s at the end, then repeat for another 2-3 rounds.

Fitness Friday 270: The All Fired Up Core Workout - Eat Spin Run Repeat

Click here to download/print the PDF.

Exercise descriptions:

  • Burpees – The same ones you love to hate.
  • Walk outs with push-up – Start standing and place your hands on the floor in front of you. Walk them out until you’re in high plank. Do a push-up, then walk hands back to feet and stand. That’s 1 rep.
  • Sideways scissors – Lie on your back with legs straight and lifted a few inches above the floor. Imagining your legs are like scissors, separate them to the left and right, then cross them. Continue the criss-cross motion quickly for all reps.
  • Lateral hops – Starting in high plank, hop your feet together to the left side. Lift your hips as you hop your feet over to the right. Continue back and forth as fast as you can with good form.
  • Weighted pikes – Lie on your back with arms and legs fully extended (pencil pose!) Hold a weight in your hands. Simultaneously bring your arms and legs up to meet, touching the weight to your toes if possible. Lower and repeat.
  • Mountain climber with floor jack combo – In high plank, do 6 fast mountain climbers, then 6 fast floor jacks (jumping jacks with hands on the ground). That’s 1 rep.
  • Spiderman plank – In high plank, bringing your right knee up to meet your right elbow. Repeat on the left side. That’s 1 rep.
  • Side plank with hip drops – Get into side plank with your left forearm supporting on the ground. Keeping the core engaged, lower your left hip to just above the floor, then back up. Continue for all reps, then switch sides.

Turn It Up

This week’s tune is another one from Galantis called Dancing to the Sound of a Broken Heart, and while it might not sound like a sob story, it’s actually a killer workout song! There are some great up-tempo parts that are awesome for intervals, whether you’re lifting, swinging kettlebells, or pushing it hard on the bike or treadmill. Enjoy!

Can’t see the video? Click here.

Have A Read

Now over to you! Let’s hear…

  • What are you most looking forward to this weekend?
  • Seawheeze registration was earlier this week. Anyone coming to visit me next August!?