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).