CORE-ageous

September 13, 2022

5

-

7

minutes warming up

13

-

17

minutes working out

Time to get COREageous! We're channeling our inner gymnast today. Keep it tight, point those toes, and stick the landing!

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

5 Rounds
20-sec. L-sit Hold
40-sec. Heel Taps
60-sec. Farmers Walk/Carry

Then
For Time:
30 Candlesticks
30 Alternating V-ups, per side

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

L-sit Hold
Pick an option that will allow you to hold for 20-sec even if it means your shaking in your boots the whole time! Lots of options!
Options: L-sit on the floor → Slightly elevated off the floor with dummbells or kettlebells → Elevated on a chair → L-sit between chairs → L-sit Foot Taps
💪 perform Tuck Hold
🤰 20-sec Seated Knee Lifts

Heel Taps
Options: use a higher or lower object to move your heels over → perform with straight legs or bent knees.
💪 perform Tuck-ups
🤰 perform Seated Side Reaches
Equipment: dummbell, kettlebell, yoga block, or anything 5-6"" that won't move.

Farmers Walk/Carry
Options: perform for 20-sec. each round.
💪/🤰 option to perform using one weight in one arm, switching sides as needed.
Equipment: pair of weights like dummbells, kettlebells, or gallon water jugs.

Candlesticks
Options: perform between two chairs to help use to balance/stand up with your arms.
💪 perform Hollow Rocks
🤰 perform 1 Standing Single-leg Lift, each side + 1 Air Squat

Alternating V-ups
Try your best to lift and lower the upper and lower body at the same time.

Options: Touch the Toes → Touch the Knee
💪 Lying Leg Raises
🤰 perform Standing Single-leg Lifts

Have a question? Chat with your coach.

Get Ready

✅ Weight for Farmers Walk/Carry

Warm-up

3-4 Rounds
10 Walking Lunges
10 Plank Shoulder Taps, total
20 Butt Kickers, total

Then, 30-sec. each side of:
Low Lunge Stretch
Overhead Reach Stretch

🤰 Mamas
3-4 Rounds
10 Walking Lunges
10 Elevated Plank Shoulder Taps, total
20 Slow Butt Kickers, total

See warm-up details
No items found.

CORE-ageous

September 13, 2022

5

-

7

minutes warming up

13

-

17

minutes working out

Time to get COREageous! We're channeling our inner gymnast today. Keep it tight, point those toes, and stick the landing!

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2022-09-13 CORE-ageous by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

L-sits
L-sits

Core Movements

Heel Taps
Heel Taps

Core Movements

Candlesticks
Candlesticks

Core Movements

Alternating V-ups
Alternating V-ups

Core Movements