Bob and Weave Circle

The bob and weave circle strengthens the core from multiple angles while increasing range of motion throughout the hips.


  1. 1016_A
    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.
  2. Bob and Weave Circle
    Bend your knees, push back your hips, and lower your body into a squat position while keeping your torso upright.
  3. 1016_C
    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.