Welcome to an effective core and mobility workout that will help you build functional strength and improve your mobility.
This circuit-style workout targets essential aspects of the ultimate functional physique.
With little to no rest between movements, you'll perform three to four sets, pushing yourself to maintain excellent technique throughout.
Let's dive into this full-body workout!
Exercise 1: Single Arm Suitcase March (30 seconds per side) This anti-lateral flexion core movement focuses on core strength and hip stability.
Hold a kettlebell to the side of your body and march in place, raising your knee above the hip crease with each step. After 30 seconds, switch sides.
Exercise 2: Kneeling Hip Flexor to Hamstring Stretch (8 reps per side) Transition from a hip flexor stretch to a hamstring stretch, focusing on reaching up and over the body for a deeper psoas stretch.
Gradually improve your flexibility with each rep.
Exercise 3: Side Plank Lift to Toe Touch (12 reps per side) Start in a strong side plank position, lower your hip with control, then pull up with your obliques and touch your top foot with your free hand.
Modify by placing your top foot on the ground for extra stability.
Exercise 4: Pigeon Stretch with T-Frame (10 reps per side) Combine a pigeon stretch with a T-frame movement to open up your chest and thoracic spine while stretching your glutes and hip flexors.
Exercise 5: Landmine Core Twister (10 reps per side) This functional rotational core exercise targets the hips, core, and obliques.
Pull the weight up and over, pivoting through your hips and maintaining a tight core.
Exercise 6: Hollow Body Hold (60 seconds) Hold a hollow body position with your lower back pinned to the ground, feet together, and arms locked overhead.
Modify by bringing arms to your sides or bending your knees if needed.
Try this core and mobility circuit workout to build functional strength and enhance your mobility.
With dedication and consistency, you'll see improvements in your overall functional fitness.
If you have any questions or need further guidance, feel free to leave a comment, and don't forget to subscribe for more workouts like this one.