ICYMI: Check out Week of Hard Labor DAY 1 – Chest & Back and DAY 2 – LEGS with these links. Sagi’s Week of Hard Labor is only available on Beachbody On Demand, it’s a streaming service for all of Beachbody’s workouts. For as low at $9/mo, you can get them all! Check out your options here: SIGN UP FOR BOD WITH TEAMRIPPED
Day 3: Core – 30 Mins
Sagi gets right into it today. This is going to be a total core workout. If you’ve wanted a more dedicated core workout, you are in luck! After a quick warmup, which got my low back and shoulders really warm too, you are taken into this awesome sequence:
Superset: 2 RD
- Plank Combo
- In a plank, you lift one leg and move through an OUT, UP, IN, and UP progression. 6 reps and it’s tough!
- Hanging Bent Knees
- Circle knew raises, if you want to amp it up, do this with a straight legs.
Dipping Plank Crunch: 2 RD
- From an elbow plank, you roll side to side to tap your hips on each side. Then you are up into a side plank wit ha crunch. This was surprisingly tough move – Sagi struggled with it too :)
Triple Set
- Russian Twists w/ wt
- Extension Twist – extend out each rep and back to twists
- Extension – hold the V and then extend out your weight slo-mo with a 6 second count.
Clock Raises 2 RD
- Light weight, various position raises from the plank! Take a look at the pic below and you will see :)
SuperSet: 2RD
- Hanging L Raise – If you did knees up the first time, now you get full leg raises!
- Core Combo
- Plank side crunches into a “bucket”/hip drop from a twist.
COOLDOWN! Finally LOL All of these workouts have left me longing to cooldown. That is a good sign! These have yet to disappoint!
Keep bringing it!
Coach Wayne
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
