Integrated Core Routines #1
5 Circuits
1) Speed Rope x 30 sec's
2) Dynamic Alternating Knee Strikes x 30 sec's
3) Speed Rope x 30 sec's
4) Dynamic Alternating Leg Ax Kicks x 30 sec's
5) Speed Rope x 30 sec's
6) Cross Punching x 30 sec's
7) Recovery x 30 sec's
1) Speed Rope x 30 sec's
2) Dynamic Alternating Knee Strikes x 30 sec's
3) Speed Rope x 30 sec's
4) Dynamic Alternating Leg Ax Kicks x 30 sec's
5) Speed Rope x 30 sec's
6) Cross Punching x 30 sec's
7) Recovery x 30 sec's
Integrated Core Routines #2
5 Circuits
1) Speed Rope x 30 sec's
2) Burpees with Jumps x 30 sec's
3) Prone Dry Land Swim x 30 sec's
4) Speed Rope x 30 sec's
5) Supine Dry Land Swim (Back stroke with Flutter Kicks) x 30 sec's
6) Supine Bicycles (Fast Tempo) x 30 sec's
7) Recovery x 30 sec's
1) Speed Rope x 30 sec's
2) Burpees with Jumps x 30 sec's
3) Prone Dry Land Swim x 30 sec's
4) Speed Rope x 30 sec's
5) Supine Dry Land Swim (Back stroke with Flutter Kicks) x 30 sec's
6) Supine Bicycles (Fast Tempo) x 30 sec's
7) Recovery x 30 sec's
Integrated Core Routines #3
5 Circuits
1) Rope x 30 sec's
2) Fighter Push-Ups x 30 sec's
3) Mountain Climbers x 30 sec's
4) Hamstring / Neck Bridge x 30 sec's
5) Judo Roll-Ups x 30 sec's
6) Rope x 30 sec's
7) T-Roll Push-Ups x 30 sec's
8) Hamstring Bridge Marches x 30 sec's
9) Recovery x 30 sec's
1) Rope x 30 sec's
2) Fighter Push-Ups x 30 sec's
3) Mountain Climbers x 30 sec's
4) Hamstring / Neck Bridge x 30 sec's
5) Judo Roll-Ups x 30 sec's
6) Rope x 30 sec's
7) T-Roll Push-Ups x 30 sec's
8) Hamstring Bridge Marches x 30 sec's
9) Recovery x 30 sec's
Integrated Core Routines #4
5 Consecutive Circuits
1) Rope Skip x 30 sec's
2) Squat Thrusts (on Knuckles) x 30 sec's
3) Rope Heel / Toe x 30 sec's
4) Burpees with Jumps (on Knuckles) x 30 sec's
5) Rope Crossing x 30 sec's
6) Alternating Reverse Lunges with Forward Knee Strikes x 30 sec's
1) Rope Skip x 30 sec's
2) Squat Thrusts (on Knuckles) x 30 sec's
3) Rope Heel / Toe x 30 sec's
4) Burpees with Jumps (on Knuckles) x 30 sec's
5) Rope Crossing x 30 sec's
6) Alternating Reverse Lunges with Forward Knee Strikes x 30 sec's
Integrated Core Routines #5
4 Consecutive Circuits
1) Medicine Ball Overhead Slams x 30 sec's
2) Rope Skip x 30 sec's
3) Medicine Ball Wood Chops x 30 sec's
4) Rope Skip x 30 sec's
5) Medicine Ball Seated Side Slams with Legs Up x 30 sec's
6) Rope Skip x 30 sec's
7) Medicine Ball Standing Torso Twists x 30 sec's
8) Rope Skip x 30 sec's
1) Medicine Ball Overhead Slams x 30 sec's
2) Rope Skip x 30 sec's
3) Medicine Ball Wood Chops x 30 sec's
4) Rope Skip x 30 sec's
5) Medicine Ball Seated Side Slams with Legs Up x 30 sec's
6) Rope Skip x 30 sec's
7) Medicine Ball Standing Torso Twists x 30 sec's
8) Rope Skip x 30 sec's
Integrated Core Routines #6
5 Consecutive Circuits
1) Mountain Climbers x 20 ea. leg
2) Fighter Push-Ups x 5 ea. side
3) Jump Tucks x 10 reps
4) Judo Roll-Ups x 5 reps
5) Alternating Reverse Lunges with Forward Knee Strike x 10 ea. leg
1) Mountain Climbers x 20 ea. leg
2) Fighter Push-Ups x 5 ea. side
3) Jump Tucks x 10 reps
4) Judo Roll-Ups x 5 reps
5) Alternating Reverse Lunges with Forward Knee Strike x 10 ea. leg
Integrated Core Routines #7
5 Consecutive Circuits
1) Switch Jumps x 30 sec's
2) Alternating Reverse Lunges with Forward Knee Strikes x 30 sec's
3) Alternating Dynamic Knee Strikes x 30 sec's
4) Highlanders x 30 sec's
5) Jumping Jacks x 30 sec's
6) Alternating Cross Punches x 30 sec's
1) Switch Jumps x 30 sec's
2) Alternating Reverse Lunges with Forward Knee Strikes x 30 sec's
3) Alternating Dynamic Knee Strikes x 30 sec's
4) Highlanders x 30 sec's
5) Jumping Jacks x 30 sec's
6) Alternating Cross Punches x 30 sec's
Integrated Core Routines #8
4 Circuits
1) Mountain Climbers (FAST Tempo) x 30 sec's
2) Burpees with Jumps x 30 sec's
3) Mountain Climbers (FAST Tempo) x 30 sec's
4) Squat Thrusts with Alternating Knee Strikes x 30 sec's
5) Mountain Climbers (FAST Tempo) x 30 sec's
6) Judo Roll-Ups x 30 sec's
7) Mountain Climbers (FAST Tempo) x 30 sec's
8) Supine Bicycles x 30 sec's
9) Recovery x 60 sec's
1) Mountain Climbers (FAST Tempo) x 30 sec's
2) Burpees with Jumps x 30 sec's
3) Mountain Climbers (FAST Tempo) x 30 sec's
4) Squat Thrusts with Alternating Knee Strikes x 30 sec's
5) Mountain Climbers (FAST Tempo) x 30 sec's
6) Judo Roll-Ups x 30 sec's
7) Mountain Climbers (FAST Tempo) x 30 sec's
8) Supine Bicycles x 30 sec's
9) Recovery x 60 sec's
Integrated Core Routines #9
5 Consecutive Circuits
1) Floating Low Lunges (pulsing legs with hands on ground) x 6 ea. leg
2) Mountain Climbers (FAST Tempo) x 20 ea. leg
3) Elbow "Starfish" T-Rolls x 6 ea. leg
4) Supine Bicycles (FAST Tempo) x 20 ea. leg
5) Judo Roll-Ups x 6 reps
6) Alternating Front Kicks (with Back Leg) x 10 ea. leg
7) Alternating Single Leg Goodmornings x 10 ea. leg
1) Floating Low Lunges (pulsing legs with hands on ground) x 6 ea. leg
2) Mountain Climbers (FAST Tempo) x 20 ea. leg
3) Elbow "Starfish" T-Rolls x 6 ea. leg
4) Supine Bicycles (FAST Tempo) x 20 ea. leg
5) Judo Roll-Ups x 6 reps
6) Alternating Front Kicks (with Back Leg) x 10 ea. leg
7) Alternating Single Leg Goodmornings x 10 ea. leg
Integrated Core Routines #10
5 Consecutive Circuits
1) Highlanders x 20 ea. cross
2) Alternating Reverse Lunges with (Back Leg) Front Kicks x 10 ea. leg
3) Sprawl Burpees (Legs Wide / Head Up) with Jumps x 10 reps
4) Alternating Knee Strikes x 10 ea. knee
5) Alternating Stiff Leg Raises (Standing) x 10 ea. leg
6) Alternating Front Kicks (with Back Leg) x 10 ea. leg
7) Sumo Squats with Double Cross Punch at Top x 10 reps
1) Highlanders x 20 ea. cross
2) Alternating Reverse Lunges with (Back Leg) Front Kicks x 10 ea. leg
3) Sprawl Burpees (Legs Wide / Head Up) with Jumps x 10 reps
4) Alternating Knee Strikes x 10 ea. knee
5) Alternating Stiff Leg Raises (Standing) x 10 ea. leg
6) Alternating Front Kicks (with Back Leg) x 10 ea. leg
7) Sumo Squats with Double Cross Punch at Top x 10 reps
Integrated Core Routines #11
5 Consecutive Circuits
1) Star Jumps (Explosive) x 30 sec's
2) Jumping Jacks (Moderate Tempo) x 30 sec's
3) Jump Tucks (Explosive) x 30 sec's
4) Alternating Reverse Lunges with Knee Strikes x 30 sec's
5) Alternating Stiff Leg Raises or Ax Kicks x 30 sec's
6) Standing Wide Leg Windmill Twists x 30 sec's
1) Star Jumps (Explosive) x 30 sec's
2) Jumping Jacks (Moderate Tempo) x 30 sec's
3) Jump Tucks (Explosive) x 30 sec's
4) Alternating Reverse Lunges with Knee Strikes x 30 sec's
5) Alternating Stiff Leg Raises or Ax Kicks x 30 sec's
6) Standing Wide Leg Windmill Twists x 30 sec's
Integrated Core Routines #12
4 Consecutive Circuits
1) Judo Roll Ups x 3 reps
2) Supine Flutter Kicks (FAST Tempo) x 100 reps
3) Supine Leg and Hip Raises x 20 reps
4) Supine Bicycles x 20 ea. leg
5) Judo Roll-Ups x 3 reps
6) Alternating Reverse Lunges with Knee Strikes x 10 ea. leg
7) Alternating Single Leg Goodmornings x 10 ea. leg
8) Inch worms (Hand Walk-outs) without Push-Ups x 3 reps
9) Supermen Extended Push-Ups x 10 reps
10) Prone Dry Land Swim (FAST Tempo) x 100 reps
11) Prone Hyper extensions x 20 reps
12) Prone Alternating Supermen x 20 reps
13) Burpees with Jumps x 10 reps
14) Boxers Ropeless Skip x 60 sec's
1) Judo Roll Ups x 3 reps
2) Supine Flutter Kicks (FAST Tempo) x 100 reps
3) Supine Leg and Hip Raises x 20 reps
4) Supine Bicycles x 20 ea. leg
5) Judo Roll-Ups x 3 reps
6) Alternating Reverse Lunges with Knee Strikes x 10 ea. leg
7) Alternating Single Leg Goodmornings x 10 ea. leg
8) Inch worms (Hand Walk-outs) without Push-Ups x 3 reps
9) Supermen Extended Push-Ups x 10 reps
10) Prone Dry Land Swim (FAST Tempo) x 100 reps
11) Prone Hyper extensions x 20 reps
12) Prone Alternating Supermen x 20 reps
13) Burpees with Jumps x 10 reps
14) Boxers Ropeless Skip x 60 sec's
Integrated Core Routines #13
5 Circuits
1) Sprint to Marker x 25 yards
2) Mountain Climbers x 20 ea. leg
3) Sprint Back to Start x 25 yards
4) Burpees with Jumps x 5 reps
5) Sprint out to Marker x 25 yards
6) Fighter Push-Ups x 5 ea. side
7) Sprint Back to Start x 25 yards
8) Supine Bicycles x 20 ea. leg
9) Recovery x 60 sec's
1) Sprint to Marker x 25 yards
2) Mountain Climbers x 20 ea. leg
3) Sprint Back to Start x 25 yards
4) Burpees with Jumps x 5 reps
5) Sprint out to Marker x 25 yards
6) Fighter Push-Ups x 5 ea. side
7) Sprint Back to Start x 25 yards
8) Supine Bicycles x 20 ea. leg
9) Recovery x 60 sec's
Integrated Core Routines #14
5 Circuits
1) Sprint to Marker x 25 yards
2) Squat Thrusts x 8 reps
3) Sprint Back to Start x 25 yards
4) Supine Leg and Hip Raises x 8 reps
5) Sprint to Marker x 25 yards
6) Prone Dry Land Swims x 50 reps
7) Sprint Back to Start x 25 yards
8) Supine Bicycles x 50 yards
9) Recovery x 60 sec's
1) Sprint to Marker x 25 yards
2) Squat Thrusts x 8 reps
3) Sprint Back to Start x 25 yards
4) Supine Leg and Hip Raises x 8 reps
5) Sprint to Marker x 25 yards
6) Prone Dry Land Swims x 50 reps
7) Sprint Back to Start x 25 yards
8) Supine Bicycles x 50 yards
9) Recovery x 60 sec's
Integrated Core Routines #15
5 circuits
1) Sprint to Marker x 25 yards
2) T-Roll "Starfish" Push-Ups x 10 ea. side
3) Sprint Back to Start x 25 yards
4) Supine Straight Leg Wipers x 10 ea. side
5) Sprint to Marker x 25 yards
6) T-Rolls without Push-Ups x 10 ea. side
7) Sprint Back to Start x 25 yards
8) Supine Bent Knee Wipers x 10 ea. side
9) Recovery x 60 sec's
1) Sprint to Marker x 25 yards
2) T-Roll "Starfish" Push-Ups x 10 ea. side
3) Sprint Back to Start x 25 yards
4) Supine Straight Leg Wipers x 10 ea. side
5) Sprint to Marker x 25 yards
6) T-Rolls without Push-Ups x 10 ea. side
7) Sprint Back to Start x 25 yards
8) Supine Bent Knee Wipers x 10 ea. side
9) Recovery x 60 sec's
Integrated Core Routines #16
1) Sprint Forward to Marker x 25 yards
2) Burpees with Jump Tucks x 8 (explosive)
3) Backpedal Sprint to Start x 25 yards
4) Judo Roll-Ups x 4 (explosive)
5) Sprint Forward to Marker x 25 yards
6) Fighter Push-Ups x 4 ea. side
7) Backpedal Sprint to Start x 25 yards
8) Supine Bicycles x 20 (fast)
9) Recovery x 60 sec's
2) Burpees with Jump Tucks x 8 (explosive)
3) Backpedal Sprint to Start x 25 yards
4) Judo Roll-Ups x 4 (explosive)
5) Sprint Forward to Marker x 25 yards
6) Fighter Push-Ups x 4 ea. side
7) Backpedal Sprint to Start x 25 yards
8) Supine Bicycles x 20 (fast)
9) Recovery x 60 sec's
Integrated Core Routines #17
5 Circuits
1) Sprint to Marker x 25 yards
2) Forward Roll into Judo Rolls x 6 reps
3) Sprint Back to Start x 25 yards
4) Forward Roll into Supine Scissor Kicks x 10 ea. leg cross
5) Sprint to Marker x 25 yards
6) Forward Roll into Supine Flutter Kicks x 20 ea. leg
7) Sprint Back to Start x 25 yards
8) Forward Roll into Supine Bicycles x 20 ea. leg
9) Recovery x 60 sec's
1) Sprint to Marker x 25 yards
2) Forward Roll into Judo Rolls x 6 reps
3) Sprint Back to Start x 25 yards
4) Forward Roll into Supine Scissor Kicks x 10 ea. leg cross
5) Sprint to Marker x 25 yards
6) Forward Roll into Supine Flutter Kicks x 20 ea. leg
7) Sprint Back to Start x 25 yards
8) Forward Roll into Supine Bicycles x 20 ea. leg
9) Recovery x 60 sec's
Integrated Core Routines #18
5 Circuits
1) Burpee with Jump to Bar x 1 rep
2) Pull-Up with Pause and Hold at Top x 1 rep
3) Knee Raises x 2 reps
4) Repeat #'s 1-3 x 10 cycles
5) Recovery x 60 sec's
1) Burpee with Jump to Bar x 1 rep
2) Pull-Up with Pause and Hold at Top x 1 rep
3) Knee Raises x 2 reps
4) Repeat #'s 1-3 x 10 cycles
5) Recovery x 60 sec's
Integrated Core Routines #19
5 Circuits
1) Mountain Climbers x 12 ea. leg
2) Squat Thrusts x 6 reps
3) Burpee with a Jump to Bar x 1 rep
4) Pull-Ups x 12 reps
5) Hanging Leg Raises x 6 reps
6) Hanging Alternating Oblique Raises / Curls x 3 ea. side
7) Recovery x 60 sec's
1) Mountain Climbers x 12 ea. leg
2) Squat Thrusts x 6 reps
3) Burpee with a Jump to Bar x 1 rep
4) Pull-Ups x 12 reps
5) Hanging Leg Raises x 6 reps
6) Hanging Alternating Oblique Raises / Curls x 3 ea. side
7) Recovery x 60 sec's
Integrated Core Routines #20
5 Circuits
1) Fighter Push-Ups x 6 ea. side
2) Squat Thrusts x 6 reps
3) Mountain Climbers x 12 ea. leg
4) Burpee with Jump and Pull-Up x 6 reps
5) Hanging Alternating Leg Raises x 6 ea. leg
6) Hanging Bicycles x 12 ea. knee
7) Alternating Reverse Lunges with Knee Strikes x 6 ea. leg
8) Recovery x 60 sec's
1) Fighter Push-Ups x 6 ea. side
2) Squat Thrusts x 6 reps
3) Mountain Climbers x 12 ea. leg
4) Burpee with Jump and Pull-Up x 6 reps
5) Hanging Alternating Leg Raises x 6 ea. leg
6) Hanging Bicycles x 12 ea. knee
7) Alternating Reverse Lunges with Knee Strikes x 6 ea. leg
8) Recovery x 60 sec's
