core run/ab circuit

The Ultimate Core Conditioning Circuit
The Ultimate Core Conditioning Circuit will combine a series of functional and core exercises with high intensity hill running. The high intensity hill running will burn a lot of calories, increase your metabolism, build your running specific strength, raise your lactate threshold and will also assist in building core strength and functional fitness. This circuit will tone your abs, strengthen your core muscles, improve your functional fitness and burn fat ALL IN ONE WORKOUT! Perform these exercises in order with no rest between the exercises. This workout is designed for the use of a treadmill. You can perform this workout outside, but because of the difficulty in finding appropriate terrain, it will probably be easier to use a treadmill. Some of the strength exercises use the treadmill for support. Be sure you turn off the treadmill and wait for the belt to completely stop before starting the strength exercise.

Exercise 1 – Hill Running. Warm up by running on the treadmill for 10 minutes at an easy pace. Then set the treadmill elevation to 3% and run at a pace that feels moderately hard for 5 minutes.
Exercise 2 – Core Conditioning. Turn off the treadmill. Lie face down on the floor, next to or behind your treadmill, with your upper body supported on your elbows and forearms. Place your feet, supported by the toes, on the belt or frame of the treadmill. Your body should be kept completely straight and supported by your elbows, forearms and toes. Hold this position for 20 seconds.
Exercise 3 – Hill Running. Set the treadmill elevation to 5% and run at a moderately hard pace for 5 minutes.
Exercise 4 – One Leg Squats. Turn off the treadmill. Stand in an upright position with your back to the treadmill and your hands on your hips. Contract your abdominal muscles to stabilize your trunk and spine. Place on foot (rear foot) behind you on the treadmill frame. Your other foot (forward foot) should be flat on the floor and directly underneath your center of gravity. Bend your forward knee until it is at approximately a 90 degree angle. Do not let your knee move in front of your toes. Slowly straighten your forward leg and return to the starting position. Repeat this 20 times. Then repeat this exercise using the other leg as the forward leg.
Exercise 5 – Hill Running. Set the treadmill elevation to 6% and run at a moderately hard pace for 5 minutes.
Exercise 6 – Core Conditioning. Perform exercise 1, except, this time; raise your left leg up so that you are supported only by your elbows, forearms and right foot. Hold this pose for 20 seconds.
Exercise 7 – Hill Training. Set the treadmill elevation to 6% and run at a moderately hard pace for 5 minutes.
Exercise 8 – One Leg Squats with a Twist. Perform exercise 4. This time twist your trunk slowly to the right and to the left before straightening your forward leg.
Exercise 9 – Hill Running. Set the treadmill elevation to 7% and run at a moderately hard pace for 5 minutes.
Exercise 10 – Core Conditioning. Perform exercise 6, except, this time; raise your right leg up so that you are supported only by your elbows, forearms and left foot. Hold this pose for 20 seconds.
Exercise 11 – Hill Running. Set the treadmill elevation to 8% and run at a moderately hard pace for 5 minutes.
Exercise 12 – Core Conditioning. Perform exercise 10, except, this time, raise your right leg and your left arm so that you are supported only by your right elbow, right forearm and left leg. Hold this pose for 10 seconds. Repeat this exercise raising your left leg and right arm with support from your left elbow, left forearm and right leg.
Exercise 13 – Cool Down. Set the elevation at 1% and run at an easy pace for 5 minutes.