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2 Week Challenge Day 12: Core Workout with Active Recovery Stretches Targeted Bodyweight Circuits with No Repeats

32 Min • Core
  • View on YouTube
    • Training Type Strength Training, Stretching/Flexibility, Low Impact, Mobility
    • Equipment Mat, No Equipment
    • Membership Free

    Overview

    Nicole profile picture
    Nicole

    Welcome to Day 12 of Fitness Blender’s Free 2 Week Challenge!



    Join me for this core circuit workout with no repeat exercises and brief, feel-good stretch intervals. We’ll work through 3 main core strength circuits, each with a different focus — abdominals, obliques, and low back/glutes. This routine is a great way to overload your core muscles and get a stronger, stabler mid-section. A lengthy mobility cooldown is a great way to treat your body and release muscular tension in the whole body. Utilize this as an active recovery workout or add it on after any other cardio or strength session. No equipment needed!

    Workout Snapshot
    • Activation Warm-up Included — 4 Minutes
    • 3 Core Circuits — 5 Minutes each
    • Extended Mobility Cooldown — Approximately 8 minutes
    ​​​​​​​• Equipment Needed: None/Mat

    I wanted to keep this routine simple and engaging because core work can feel monotonous (at least for me). Therefore, no equipment is needed and we won’t be repeating any exercises. Each circuit will have a muscle group focus in order to overload similar muscles and work them in many different facets. Our first circuit will focus on the abdominals — the rectus abdominis (our “6-pack” muscles) and transverse abdominis (our deep core stabilizers). Our second circuit will focus on our internal and external obliques with unilateral twists and side plank variations. And finally, the third circuit will hone in on the muscles of our lower back and glutes to even things out on the posterior side. Each core circuit consists of 5 exercises completed for one round of 50 seconds work, 10 seconds rest. At the end of the workout, enjoy a nice long 8-minute mobility cooldown, consisting of stretches and exercises to release tension in all muscles and joints of the body. 

    Tips for the workout
    ​​​​​​​• Try to exhale on the exertion (hardest part) of the exercise; this help your core muscles fire and brace for the movement.
    ​​​​​​​​​​​​​​• Move slowly and intentionally, thinking about the muscles being utilized; moving too quickly just to “feel the burn” is not as effective at creating strength and functional movement patterns

    This workout may be used as an active recovery day, or positioned into your routine following a run, HIIT session, or strength workout. The options are endless!

    Enjoy!

    Workout

    Warmup/Activation (4:00) — 40 sec each
    Pelvic Tilt
    Dead Bug
    Glute Bridge
    Bird Dog
    Down Dog + Knee Drive, alternating
    Bear Crawl Hovers

    Core Workout (15:00) — 15 exercises; 1 round; 50 sec on / 10 sec off

    Circuit 1: Abdominals
    Dead Bug
    Tabletop Crunch + Heel Drop
    Single Leg V-up, alternating
    Boat Hold
    Forearm Plank

    WATER BREAK 

    Circuit 2: Obliques
    ​​​​​​​Side Plank Knee Drive - R
    Side Plank Hip Dip - R
    Side Plank Knee Drive - L
    Side Plank Hip Dip - L
    Russian Twist with Straight Arms

    Circuit 3: Glutes/Low Back
    High Plank Knee Drive to Leg Raise - R
    Alt. Superman
    High Plank Knee Drive to Leg Raise - L
    Single Leg Hip Thrust, alternate every 5 reps
    Alt. Glute Lift + Pulldown (prone position)

    WATER BREAK 

    Mobility Cooldown (~8:00) — 45 sec each, back to back
    Cobra to Scorpion
    Puppy Pose with Lateral Leg Extended - switch sides halfway
    Down Dog w/ Foot Pedal
    Runner’s Lunge - R
    Pigeon - R
    Runner’s Lunge - L
    Pigeon - L
    90/90
    90/90 sit + Oblique Stretch - R
    90/90 sit + Oblique Stretch - L