3-d core training 2


Warm up: 3-5 rounds

20 step touch with arm swings

20 wide knee bends for inner thighs

20 single leg lunge pulsing on one side at a time

20 side lunge curtseys touching the floor


Core Activation 2-4 rounds

10-20 full sit-ups

20 Supine Scissor legs

20 Reverse crunches

1 min plank


Leg Activation 3-5 rounds:

10-20 seated leg sweeps with a band or without

20 Prone leg extensions with straight legs

20 Side-lying outer thigh lifts in parallel

10-20 Hip Hikes: stand with one foot on a step and one leg off. Lift hip up and down


Arm Activation 2-4 rounds

10-20 Deltoid flys

10-20 Bicep curls

10-20 Tricep dips

10-20 chest flys

(you may use a resistance band or dumbbells for these sets)