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Core Calisthenics: 3 Song Workouts

May 24, 2012 by     No Comments    Posted under: Fitspo

If you’re looking for a quick way to strengthen your core and get your workout on, look no further. Below you’ll see 3 song workouts for every day of the week! I stumbled across this series on Pinterest, but the original blog they were posted on has since been deactivated, which is a real bummer as I’ve really found these workouts to be effective.

As the Marine Corps says, “Pain is weakness leaving the body.” Ooh rah!

Sunday

  • 45 jumping jacks
  • 15 squats
  • 50 Russian twists
  • Plank – 30 seconds
  • 10 standing calf raises
  • 5 kneeling push-ups
  • Superman – 30 seconds
  • 10 lunges (each leg)
  • 40 crunches

Monday

  • 100 jumping jacks
  • 50 crunches
  • 20 tricep dips
  • 15 squats
  • 20 lunges (each leg)
  • 70 Russian twists
  • 20 standing calf raises
  • 5 push-ups
  • Plank – 30 seconds
  • 10 split lunge jumps

Tuesday

  • 80 jumping jacks
  • 50 vertical leg crunches
  • 20 sit-ups
  • 15 tricep dips
  • 20 squats
  • 10 side lunges (each leg)
  • 15 leg lifts (each leg)
  • 50 bicycles
  • 15 wall push-ups
  • 40 Russian twists

Wednesday

  • 90 jumping jacks
  • 20 tricep dips
  • 10 sit-ups
  • 30 bird dogs
  • Plank – 30 seconds
  • 30 squats
  • 15 incline push-ups
  • 40 crunches
  • 10 oblique crunches (each side)
  • 20 standing calf raises

Thursday

  • 100 jumping jacks
  • 25 vertical leg crunches
  • 30 crunches
  • 20 squats
  • 20 wall push-ups
  • 50 Russian twists
  • Side Planks – 15 seconds each side
  • 10 split lunge jumps
  • 40 high knees

Friday

  • 60 jumping jacks
  • 40 crunches
  • 10 sit-ups
  • 10 tricep dips
  • 20 side lunges (each side)
  • 15 incline push-ups
  • 10 oblique crunches (each side)
  • 30 butt kickers
  • 5 jump squats
  • 15 jackknife sit-ups

Saturday

  • 50 jumping jacks
  • 20 squats
  • 100 Russian twists
  • 5 kneeling push-ups
  • Downward dog – 1 minute
  • 15 jackknife sit-ups
  • 10 lunges (each leg)
  • 10 side lunges (each side)
  • 20 bird dogs
  • 20 inner thigh lifts (each leg)

 

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