A mat circuit combining spider planks, push-ups, and knee drops to work your core, obliques, and chest. You'll alternate bringing your knee to your elbow in plank, then move into push-ups followed by knee drops toward the ground, keeping your spine neutral and chest engaged throughout.
Alright, you guys, we're heading into our 8th interval. For this one, we're gonna be down on the mat, so we're gonna be doing some spiders to work the obliques, some push-ups to work the upper body and chest, and then some knee drops to work the core. So let's get ready. Alright guys, let's come down to the ground. Your hands are shoulder shoulder width apart. Your feet are together, your core is tucked in, your back is flat, and you're gonna bring your left knee in to the left elbow and then to the other side on the right. Good. Bring it in and out. So we're really using the core on this one. It's very important to keep a nice flat back in the neutral spine as we bring that knee up to the elbow. 4 more like this. Here's 4. Good. 3. You got it. 2. And now feet together on that push-up, and then you're gonna drop your knees. Try that again. Push-up and knee drop. Again, down and knee. Keep it going, you guys. Get that chest down to the ground. Your head and neck are aligned. Again, chest to the floor and knees. Give me 2 more and knee drop. One more. We're gonna take a little breather and we're gonna get situated once again. So we're We're gonna come back into that plank and we're gonna do the spiders again, starting with the left knee to the left elbow. So hands shoulder width apart once again, feet together, here we go. Knee to elbow. Bring it all the way around. I want you to try to hold for a second by using your core strength. Good job. Knee up. And switch, keep breathing. Keep that head and neck aligned. Knee and down. Give me 2 more. 2 more like this, right into your push-up. Here we go. Knee drop. Down and drop. You got it. Keep that back flat, chest to the floor. 4 more and then you're done. Down and knee. Again, push-up. Give me 2 more. You're almost there. Hang in there, guys. Last one. Excellent job! Catch your breath, shake out those arms a little bit, and we'll be back with our next interval soon. See you next time!
