Come one, come all!
We’re back with Coach Kim for the final week of workouts! Let’s finish out strong! Today’s routine is all about core, so get ready to feel that full body work!
Show us how it’s done, Kim!
This workout is designed for 30 seconds of work and 10 seconds of rest for 2-3 rounds. 1-2 minute rest in between rounds. No equipment required.
Lying on your back, bring your knees up and bring your shins parallel to the ground. Shift your pelvis forward so that your low back is pressed flat to the ground. Raise your hands straight up from your shoulders. Keep your low back actively pressing down to the ground and hold your right arm and left leg stable. Lower your left arm and right leg down and away from you, focusing on pressing your back into the ground. Bring your knee and hand back to the starting position, and repeat with the other side.
Bird Dog Doubles
Shift into a tabletop position (hands and knees with a flat back and engaged core). Extend your right arm and left leg while envisioning a straight line from your fingertips to your toes. Bring your right elbow and left knee under your torso to crunch. Extend the same arm and leg and crunch a second time. Return to tabletop position and repeat with the other side.
Double Crunch Extensions
Lying on your back with your low back actively pressing into the ground, extend both arms overhead while extending both legs away from you. Bring both elbows to both knees while exhaling. Inhale and extend again.
Lying on your back, bring your legs up to form a 90 degree angle with your body. Slowly lower your feet toward the ground until you can feel your core working, but your low back should remain pressed into the ground. Raise one leg and lower the other, alternating until you form an up-and-down flutter motion with your feet. Repeat.
Sit down with your chest proud and your knees up, feet on the floor. Lean back slightly. Rotate both hands to one hip, then both hands to the other hip, alternating. To add challenge, lift your feet off of the ground while performing the movement. Add weight to your hands to level it up even more.
If you want to start with an earlier Coach Kim workout, check out her week 1 mobility workout HERE. Her week 2, mini-band workout HERE. Kim’s week 3 chair workout, HERE. Week 4 Cardio 40/20 workout HERE. Or last weeks cardio workout HERE. Enjoy!