Women’s Advanced Plan / Day 8 of 30
Day 8 – Core Builder
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Trunk Circles LeftExercise demonstration
Technique cues
- Place your hands on your hips for stability, then circle your upper body to the left in a slow, continuous motion
- Breathe naturally as you move, helping improve mobility through your waist and lower back
10 movements
5 min active / ~7 min with rests
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for Plank Hand to Foot Touch
- Technique for Lying Leg Scissors
- Technique for Plank Up-Downs Harder
- Technique for Sitting Ab Crunch
- Technique for Feet-Elevated Seated Core Twists
- Technique for Plank Shoulder Taps Harder
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
19 movements
10 min active / ~14 min with rests
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for Speed Run in Place
- Technique for Plank Hand to Foot Touch
- Technique for Lying Leg Scissors
- Technique for Plank Up-Downs Harder
- Technique for Sitting Ab Crunch
- Technique for Feet-Elevated Seated Core Twists
- Technique for Push Up with Forward Arm Reach
- Technique for Lying Legs Extension
- Technique for Plank Shoulder Taps Harder
- Technique for Forearm Plank Rocks
- Technique for Lying Toe Touches
- Technique for Plank Leg Raises
- Technique for Knee Push Ups
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
- Technique for Knee Rolls
- Technique for Wide Toe Touches
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.