Core & Cardio
Hi Jay!
Don’t hesitate to contact me if you have any questions.
Remember to text me when you finish.
Have fun!
Michael
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Dynamic Child’s Pose x Hip Flexor Stretch from Push Up Position
- SETS: 2
- REST BETWEEN SETS: No break
Dynamic Child’s Pose
- REPS: 15 with 3-count hold
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
Hip Flexor Stretch from Push Up Position
- REPS: 10 per side/ alternating with each rep
- NOTES:
- Soft landings on your feet
- Torso should be completely elongated before you twist
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Reach and Back Jumping Jack
- REPS: 20
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
- SUPERSET: Side Plank x Side Plank Hold
- SETS: 2
- REST BETWEEN SETS: 30 seconds
Side Plank - Left Side
- REPS: 10 per side/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank - Right Side
- REPS: 10 per side/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank Hold - Left Side
- DURATION: 30 seconds per side/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back
Side Plank Hold - Right Side
- DURATION: 30 seconds per side/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Reach and Back Jumping Jack
- REPS: 20
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Palm-to-heel Sit Ups
- REPS: 10 per side/ alternating with each rep
- SETS: 2
- REST BETWEEN SETS: 1 minute
- NOTES:
- Entire midsection, small of the back should touch the floor the entire time.
- You are using your obliques (the love handles area of your tummy) to move from side to side.
- To take pressure off the neck, lift your head off the floor and keep your chin down.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Reach and Back Jumping Jack
- REPS: 20
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.