The dumbbells I am using for your reference are 6kg each!
The timer will be on for 40 seconds of work, with 5 seconds rest inbetween each exercise!
BODYWEIGHT DEADBUG (one side)
SWITCH SIDE!
STRAIGHT LEG DEADBUG (switch side)
SWITCH SIDE!
DUMBBELL DEADBUG (switch side)
SWITCH SIDE!
DUMBBELL STRAIGHT LEG (switch side)
SWITCH SIDE!
HOLD! (switch side)
HOLD! (switch side)
DOUBLE DEADBUG
STRAIGHT LEG DOUBLE DEADBUG
TOE REACH
LEG LOWERS
TOE REACH TO LEG LOWER
ALTERNATING DEADBUG!
Why DEADBUG? It is one of my favourite exercises for how I am able to concentrate on bracing my core, apply resistance whilst resisting movement therefore improving stabilisation but also stability during dynamic movements involving the limbs! And then there is the co-ordination involved! ?
A simple way I suggest to think about bracing the core is to imagine you are going to prepare for impact! Perhaps a sudden impact to the stomach. You would reactively and automatically brace!
Also, press that lower back into the mat throughout!! Extra focus when lowering the legs at any point!
I hope you love this DEADBUG routine as much as I did!! I will be revisiting it soon no doubt!
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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/p9GPq3g5IDQ
Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.