PPA Core Circuit for the Week · Posture. Precision. Abs.

PPA Core Circuit for the Week

Welcome to this week’s fitness circuit! This is a full-core stability workoutthat’ll tighten up your abs, strengthen your posture, and build a solid foundation.

🔥 Circuit Instructions:

• Complete 3 rounds of the following exercises back-to-back.

• Rest for 2 minutes between rounds.

• Focus on form and control—quality > speed!

1. Plank on Forearms

• How to do it:

• Start face-down, resting on your forearms and toes.

• Keep your body in a straight line from head to heels—no sagging hips or raised butt.

• Brace your core (imagine pulling your belly button into your spine).

• Hold the position!

• Duration: 30–60 seconds (choose what challenges you).

• What it works: Core, shoulders, and lower back.

2. Dead Bugs – 20 Total Reps (10 per side)

• How to do it:

• Lie on your back with your arms extended straight up and legs bent at 90 degrees.

• Slowly extend your right arm overhead and left leg straighttoward the ground while keeping your core engaged and your back flat.

• Return to the starting position and switch sides.

• Move slowly and with control.

• Reps: 20 total (10 per side).

• What it works: Lower abs, deep core stabilizers, and coordination.

3. Bird Dogs – 20 Total Reps (10 per side)

• How to do it:

• Start on your hands and knees in a tabletop position.

• Extend your right arm forward and left leg back, keeping them in line with your body.

• Pause, squeeze your core, and return to starting position.

• Switch sides.

• Avoid arching your lower back—keep the movement smooth and controlled.

• Reps: 20 total (10 per side).

• What it works: Core, glutes, lower back, and balance.

4. Hollow Body Holds

• How to do it:

• Lie flat on your back.

• Lift your shoulders, arms, and legs off the ground slightly, keeping your lower back pressed into the floor.

• Arms should be extended straight overhead, and legs held at a slight angle off the floor.

• Hold this position while keeping your abs engaged.

• Duration: 20–30 seconds (or as long as you can maintain proper form).

• What it works: Entire core, particularly the lower abs.

🏁 Circuit Flow Recap:

1. Plank on Forearms – 30–60 seconds

2. Dead Bugs – 20 total reps

3. Bird Dogs – 20 total reps

4. Hollow Body Holds – 20–30 seconds

Complete 3 Rounds

• Rest: 2 minutes between rounds

💥 Why This Works:

This circuit targets your entire core, improving strength, stability, and posture. These are foundational movements for building a strong body and enhancing your performance in other workouts.

Let’s get it, PPA Fam! Push yourself, focus on that core engagement, and don’t forget to share your wins!

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