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Exhale's Core Fusion Extreme Workout

Load and Explode

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A Stand with feet slightly wider than hips, holding a dumbbell in each hand in front of shoulders with palms facing in. Lower into a squat, keeping knees tracking over toes, hips in line with knees, chest lifted, back flat, and weight in heels.

B Explode up, standing and extending arms overhead.

C Bend knees and elbows to return to starting position. Extend arms toward floor in front of knees, then bend elbows to bring the dumbbells back to shoulders with a bicep curl.

RECOMMENDED:
Sets: 3
Reps: AMRAP for 30 seconds

Photo: exhale

Gliders Pike-Up

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A Get in a full plank position with each foot resting on a glider or folded towel.

B Keeping legs straight, pull toes toward hands, lifting hips toward the ceiling. Reverse the motion to return to starting position.

RECOMMENDED:
Sets: 3
Reps: AMRAP for 30 seconds

Photo: exhale

Sprinter’s Hop

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A Get in a lunge position with left leg forward, right knee slightly bent, and right hand on the floor.

B Stand up on left leg while pulling right knee into chest and left elbow to right knee. C Set right foot down next to left, then step back with left foot into a lunge. Repeat on opposite side. Continue, alternating sides each rep.

RECOMMENDED:
Sets: 3
Reps: AMRAP for 30 seconds

Photo: exhale

Three-Point Pushup

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A Get in a full plank position with each foot resting on a glider or folded towel.

B Pull right knee under chest and extend leg out to the left. Keeping right leg near left shoulder, stretch right knee.

C Reverse the motion to return to starting position. Slide right leg out to the right in line with hip, keeping leg straight.

D Reverse the motion to return to starting position. Do a pushup. Repeat on opposite side. Continue, alternating sides each rep.

RECOMMENDED:
Sets: 3
Reps: AMRAP for 30 seconds

Photo: exhale

X Abs

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A Lie faceup with arms and legs extended on the floor in an “X” shape.

B Raise torso and left leg off the floor, pulling right arm toward left knee while keeping left hand and right leg on the floor for stability. (Make it harder by reaching both arms toward left knee.) Return to starting position. Repeat on opposite side. Continue, alternating sides each rep.

RECOMMENDED:
Sets: 3
Reps: AMRAP for 30 seconds

Photo: exhale

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