CORE ON FIRE

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50-Minute Advanced Core on Fire Workout

 Perform each exercise for 45 seconds, followed by 15 seconds’ rest. perform each circuit twice before moving on to the next one. 

Warm-Up (5 minutes)

  1. Jumping Jacks – 1 minute
  2. High Knees – 1 minute
  3. Arm Circles – 1 minute (30 seconds each direction)
  4. Torso Twists – 1 minute
  5. Inchworms – 1 minute

Circuit 1: Core Strength (10 minutes)

  1. Plank with Shoulder Taps – 1 minute
  2. Russian Twists with Dumbbell – 1 minute
  3. Leg Raises – 1 minute
  4. Bicycle Crunches – 1 minute
  5. Weighted Sit-Ups – 1 minute
  6. Rest – 1 minute
  7. Repeat Circuit 1

Circuit 2: Oblique Burn (10 minutes)

  1. Side Plank with Hip Dips – 1 minute (30 seconds each side)
  2. Oblique V-Ups – 1 minute (30 seconds each side)
  3. Windshield Wipers – 1 minute
  4. Dumbbell Side Bends – 1 minute (30 seconds each side)
  5. Plank with Knee to Elbow – 1 minute
  6. Rest – 1 minute
  7. Repeat Circuit 2

Circuit 3: Core Stability (10 minutes)

  1. Stability Ball Roll-Outs – 1 minute
  2. Dead Bugs – 1 minute
  3. Hollow Body Hold – 1 minute
  4. Bird Dogs – 1 minute
  5. Mountain Climbers – 1 minute
  6. Rest – 1 minute
  7. Repeat Circuit 3

Circuit 4: Core Power (10 minutes)

  1. Medicine Ball Slams – 1 minute
  2. Dumbbell Woodchoppers – 1 minute (30 seconds each side)
  3. Kettlebell Swings – 1 minute
  4. Plank Jacks – 1 minute
  5. Russian Twists with Medicine Ball – 1 minute
  6. Rest – 1 minute
  7. Repeat Circuit 4

Cool Down (5 minutes)

  1. Standing Hamstring Stretch – 1 minute (30 seconds each leg)
  2. Quad Stretch – 1 minute (30 seconds each leg)
  3. Child’s Pose – 1 minute
  4. Seated Forward Bend – 1 minute
  5. Cat-Cow Stretch – 1 minute

This advanced core workout will challenge your strength, stability, and endurance, leaving your core muscles thoroughly worked and on fire.