Day 10 | 28 Straight

March 9, 2019

Movement Day 10: Core 




Hailings. Let me let you in on a secret. I love core stability work. That does not come as a surprise to anyone who has been to GFS.  With that said, there will not be a single sit up or crunch involved in this movement series as my belief is that those two moves are not the best for beginners in isolation.


So what's involved today? See below.

Warm Up & Stretch


Do three - five sets of the following. Perform 1.b directly after 1.a. and so on. Rest as needed up to one minute at the end of the round


Exercise 1.a: 8-20 Floor Rows

How to Video >

Exercise 1.b: 12-20 pairs Dead Bugs

How to Video >

Exercise 1.c: 12-16 Horse Hill Climbers

How to Video >

Exercise 1.d: 20-30 Bridges **Squeeze glutes & keep core tight

How to Video >


If you are still feeling sweet after the above, please feel free to add the following finisher.


Perform to complete as quickly as possible:


50 Pairs High Knees (video)

100 Jumping Jacks (videos)


Cool Down & stretch

Feel free to shoot me a message and let me know how you're doing. Having someone to report to helps to maintain accountability and I am happy to help in that regard. 


Should you wish to post about your experience on Instagram please tag me @gfs.personaltraining and use the hashtag #28straightgfs

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