BATMAN’S CORE

This workout combines strength exercises and core exercises. Start with 30seconds of the first A exercise (strength) followed by the 30seconds of the first B exercise (core). Complete all the exercises in the workout, 1A, 1B, 2A, 2B… After completing 1 round through the circuit go back and repeat the set for a total of 6 rounds. If an exercise has a right and left, perform half the interval on the right and half the interval on the left.

(30sec strength : 30sec core) x 6 rounds

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1A

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

1B

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.

2A

UNDER LEG FORWARD LUNGE

TIPS:

Lunge forward and pass the weight under the lead leg.

2B

SIDE LEG LIFT

TIPS:

Lay on your side and lift your leg in the air.

3A

KNEE TO ELBOW PUSH-UP

TIPS:

Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.

3B

SIDE PLANK HIP LIFTS

TIPS:

From a side plank position, drop hips toward floor and raise back up to neutral position.

4A

1 LEG DEADLIFT

TIPS:

Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.

4B

1 LEG GLUTE BRIDGE

TIPS:

Lay on your back with one leg in the air. Bridge your hips upward.

5A REPS

BURPEE MOUNTAIN CLIMBER

TIPS:

Perform a burpee and then a mountain climber at the bottom before returning to standing.

5B

SUITCASE CRUNCH

TIPS:

Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.