Hope everyone is as ready for the summer as I am! Boston has seen some pretty nice weather lately and I am loving it! With the warmer temps, I’ve been taking my workouts outdoors. One of my favorite workouts to do outside is this stability circuit. It’s a lot more challenging than it looks but I’ve added some tips below on ways to modify and make it easier. Check out the video as well for a demo on each move.
With just 5 moves, this circuit can improve your core, stability, and better your balances. Not only will you work your core, you will also work your butt and shoulders. This workout is great because you can do it ANYWHERE! No Equipment required. I loved doing this one outside when I was in Augusta, GA as all you could hear were the birds chirping. Check out the video to see what I mean!
CORE STABILITY CIRCUIT
To complete, do 30 reps of each exercise (with an optional 10 second balancing hold in between as shown in video). Repeat for a second round, switching sides.
As always, be sure to warm-up properly before doing these exercises by going for a light jog or doing some jumping jacks to get your heart rate up.
Check out the video demo of each exercise:
Here are the descriptions of each move:
Shoulder Taps
Start in a Plank position. Keeping your hips still and core engaged, bring your right hand up to tap your left shoulder. Then bring it back down to Plank. Bring your left hand to tap your right shoulder and then bring it back to Plank. That’s one rep. Do 30 reps. To modify, do these on your knees similar to how you would modify a pushup.
Plank Jacks
Start in a Plank position. Keeping your core engaged and shoulders over wrists, jack your legs out and then back in. That’s one rep. Do 39 reps. To modify, take out the jump and tap your right leg out to the rigt then back in. Then tap your left leg out to the left and then back in. To modify, step out and in instead of jumping.
Bird Dog
Start in a table top position. Extend your right arm out in front while also extending your left leg out behind you, being careful not to arch your back. Then bring them both in toward your stomach and crunch in while your right elbow taps your left knee. That’s one rep. Do 30 reps with your right arm
Knee to Calf Tap
Start in a table top position. Kick your right leg up and back to 90 degree angle while flexing your foot. Then tap your knee down to your calf while pointing your toe. That’s one rep. Do 30 reps with your right leg, pausing slightly at the top each time.
Fire Hydrant with Leg Extend
Start in a table top position. Keeping your right knee bent, and leg at a 90 degree angle, extend your knee away from your body while flexing your foot until it lines up with your hip. Pause at the top and then extend your leg out long. Bend your knee back in and then bring your knee back down toward the ground. That’s one rep. Do 30 reps with your right leg.
Repeat one more round on the opposite side/leg
Did you try this workout? I’d love to know what you thought!
