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 Bitecise core workout...

    Excited to bring you a new 'bitecise' workout. This workout includes core strengthening. Only equipment needed is dumbbells but everything can be done without weights. I have included the outline of exercises below, in addition to the video, and link to my Youtube channel.  Enjoy and if you have more time repeat each exercise 2 or 3 times or toss in some cardio work.



Exercises 

#1 Moving Warrior 3 - hinge forward at the hips,  keep abdominals strong and root down through the standing leg, firming the thighs.       Increase the challenge...do all reps on one side.                                                                    

#2 Bent over row 'variation' - hinge forward at the hips, tuck elbows to side body and lift to engage the upper back, this is your start position.  Extend one arm reach towards opposite knee, return to start, extend other arm, than both arms extend straight down, return to start.

#3 Knee lift with bicep curl & shoulder press - lift one knee, opposite arm comes into bicep curl, as you hold knee lift extend to shoulder press.    Increase challenge...do all reps on one side, option to do both arms.

#4 Side plank 'variation' - lie on one side with knees bent, legs extend down with feet behind you, lower on to forearm with elbow under shoulder. Engage abdominals, raise hips off floor towards the ceiling, chest looking forward, lifting body away from floor.  Top arm can rest on hip or reach up towards ceiling.    Increase challenge...extend both legs resting on feet.  Hold for 30 seconds or as long as possible.  

    Be mindful, abdominals are engaged and aware of your back.

Video

Sincerely,
Ricarda 'Ricki' Alleman

Be safe, be happy, be healthy
💓💦💪

check out my channel for a variety of workouts
https://www.youtube.com/@rickiesfitness 

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