TRUE YOU CHALLENGE
Core & Glutes
Circuit Workout
Do each exercise for 40 seconds with a 20-second rest in between.
Each circuit can be done 1-3 times through depending on your fitness level.
1
Spiderman High Plank with Shoulder Tap
A
B
C
Start in a high plank position, Alternate knee to shoulder,
hands directly below shoulders,
once to the right,
feet shoulder width apart.
once to the left
2
Keeping abs contracted,
lift and tap the shoulder, once
to the right, once
to the left.
Repeat the sequence.
Right & Left Side Plank with Optional Rotation
A
A: Beginners
Place the elbow directly under
the shoulder, feet stacked.
Lift the hips and hold.
3
Place one foot in front
of the knee to assist in
lifting the hips.
Low Plank with Alternating Glute Lift
A
Place the elbows below the
shoulders, palms facing upward
should width apart.
B
Keep the abs tight
as you lift the leg to the back.
C
Alternate legs without
lowering the hips.
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TRUE YOU CHALLENGE
Core & Glutes
Circuit Workout
Do each exercise for 40 seconds with a 20-second rest in between.
Each circuit can be done 1-3 times through depending on your fitness level.
5
V-Sit
A
Sit in a V position and find your balance point.
Push the shoulders down away from the ears,
neck relaxed, back straight, palms up and
breathe deeply as you hold the position.
6
Reverse Crunch
A
B
Lay on your back with your
legs at a 90 degree angle.
Arms by your side.
7
Use your abs to lift the hips, toes
toward the ceiling, not over your chin.
Slowly lower the hips and repeat.
Superman
A
Lie on your stomach.
Squeeze the glutes as you lift
the arms and legs off the floor.
B
C
Hold the up position.
Bring your hands toward
your shoulders as you return
to the start position and repeat.
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TRUE YOU CHALLENGE
Core & Glutes
Circuit Workout
Do each exercise for 40 seconds with a 20-second rest in between.
Each circuit can be done 1-3 times through depending on your fitness level.
8
Bridge
A
Bend the legs to place the feet
close to the glutes. Push off
the heels to raise the hips.
9
Straight Leg Crunch-Up
A
Lie on your back, arms
crossed under chin.
10
B
C
Keep your legs straight and
lift the torso using your abs.
Slowly lower down one vertebra
at a time and repeat.
Slide, Tuck & Pike
A
A
B
Place your hands directly under
shoulders and a towel under
your shoes.
Slide your feet behind you
until you reach plan position.
C
Use your abs to pull the legs back
to the tuck position and repeat.
Congratulations!
You have completed
Your Core and Glutes Circuit Workout!!!
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