The bob and weave circle strengthens the core from multiple angles while increasing range of motion throughout the hips.
Instructions
Start in a sumo stance with your feet wider than hip-width apart, toes pointed outward, and hands in a fighting position directly in front of your face.
Bend your knees, push back your hips, and lower your body into a squat position while keeping your torso upright.
Side-crunch one shoulder toward your nearest hip. Continuing in a circular motion, round your upper back to crunch toward the front of your body. Then side-crunch to your far hip.
Trainer’s Tips
Do not hold your breath throughout the exercise.
Do not cut the circles short during the movement. Focus on completing full circles.
Do not squat down deeper while completing the circles.
