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: Walkouts x Toes-to-sky Hops
- SETS: 3
- REST BETWEEN SETS: No break
Walkouts
- REPS: 15 with 3-count hold
- NOTES:
- Start from standing position with knees and toes facing forward.
- Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged.
- Be sure to return to a full stand before going into the next rep.
Toes-to-sky Hops
- REPS: 30
- NOTES:
- Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can.
- Swing up at the waist creating momentum with your hips to bring your body back to standing position.
- Soft landings as you come back down from the hop.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Plank with Foot Raise x Bird Dog Hold
- SETS: 2
- REST BETWEEN SETS: 30 seconds
Plank with Foot Raise
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Must maintain plank position while the foot comes up: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
- Pointed foot and straight leg as your raise your foot.
- Put foot back down gently.
Bird Dog Hold
- DURATION: 30 seconds per side/ 1 side at a time
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
Bird Dog Hold - Other Side
- DURATION: 30 seconds per side/ 1 side at a time
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
Mountain Climbers
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Be careful not to hunch your shoulders as your legs move behind you.
- Don’t overthink this one. Your feet are basically switching places.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Sit Backs x Leg Raises Hold
- SETS: 2
- REST BETWEEN SETS: 30 seconds
Sit Backs
- REPS: 12 with 3-count hold
- NOTES:
- Sit Up straight with legs out in front of you, as much bend in the knees as is necessary.
- With your arms straight out in front of you and relaxed shoulders, lean back as far as you can without rounding shoulders or curving spine. Pause.
Leg Raises Hold
- DURATION: 20- 30 seconds
- NOTES:
- If you start to feel discomfort in the lower back, lift your legs up a bit higher.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Mountain Climbers
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Be careful not to hunch your shoulders as your legs move behind you.
- Don’t overthink this one. Your feet are basically switching places.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Leg Raises x Sit Back Hold
- SETS: 2
- REST BETWEEN SETS: 30 seconds
Leg Raises
- REPS: 15
- NOTES:
- Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground.
- Keep your legs completely straight and feet pointed.
- Controlled movement as legs return to floor.
Sit Back Hold
- DURATION: 20-30 seconds
- NOTES:
- Sit Up straight with legs out in front of you, as much bend in the knees as is necessary.
- With your arms straight out in front of you and relaxed shoulders, lean back as far as you can without rounding shoulders or curving spine. Pause.
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
Mountain Climbers
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Be careful not to hunch your shoulders as your legs move behind you.
- Don’t overthink this one. Your feet are basically switching places.
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.