Off-Season Core Circuits

Circuit 1

"300"

25 in-outs

25 toe touches

25 flutter kicks (6 inches)

25 scissors (6 inches)

BREAK

25 left side oblique crunches

25 right side oblique crunches

25 opposite hand/foot v-ups

25 bicycles

BREAK

25 penguins (sit-up position, hand to heel, twisting at waist)

25 mountain climbers

25 oblique mountain climbers

25 frog style crunches (feet in butterfly position)

Circuit 2

"Planks for Days"

1 min pank (elbows and toes)

45 sec right side plank

45 sec left side plank

45 sec superman

BREAK

Repeat the above 3x total

Finish with a full plank (hands and toes) hold until exhaustion

Circuit 3

"Mid-Air Core"

(all exercises done hanging from a pull up bar)

30 sec knee-ups

BREAK

30 sec oblique knee-ups

BREAK

5 inversions (get upside down, then extend legs upward—have a spotter for this)

BREAK

Repeat the above 3x total

Circuit 4

"Top Dog"

10 Dive Bombers (Marine-style push ups)

20 opposite hand/foot v-ups

30 in-outs

40 toe-touches

50 bicycles

40 penguins

30 crunches

20 supermans

10 burpees

Circuit 5

"Butt Burners"

(on all fours, straight back, shoulders square)

10 kick-backs

10 back toe taps (straight leg behind you)

10 forward rotations

10 backward rotations

10 fire hydrants

10 side kicks

10 side toe taps (straight leg to the side)

Repeat 2x total

Finish with 10 Deep Squat Jumps

Circuit 6

"Wake Forest Abs"

(in crunch position, transition from one position to the next without stopping)

10 reps each position

Position 1 - straight leg crunches (feet 6 inches off ground)

Position 2 - right knee up, left leg at 6 inches

Position 3 - left knee up, right leg at 6 inches

Position 4 - both knees up

Position 5 - right leg straight up, left leg at 6 inches

Position 6 - left leg straight up, right leg at 6 inches

Position 7 - both legs straight up

Repeat 2x total

Circuit 7

"Captain Crunch"

(continuous)

50 regular crunches

25 olique crunches (each side)

50 style penguin crunches

25 toe touch crunches

25 seconds of a v sit crunch hold

25 seconds of helicopter crunches

50 regular crunches