Core Workout
Hi Mark!
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: ISO-V Burpee x Plank with Shoulder Taps
- SETS: 2
- REST IN BETWEEN SETS: No break
ISO-V Burpee
(left side)
- REPS: 10
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Place your feet down as gently as possible on each movement.
- Keep your legs straight and core tight as you step out to the side.
ISO-V Burpee
(right side)
Plank with Shoulder Taps
- REPS: 10 per side/ alternating on each rep (20)
- NOTES:
- Shoulders and hips aligned on the side that is stabilizing (not tapping.)
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Jumping Jacks
- REPS: 50
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
- SUPERSET: Iron Butterflies x Leg Raise Hold
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Iron Butterflies
- REPS: 15
- NOTES:
- You can use the momentum of your arms and knees moving in to get your torso off the mat
- Chest forward, the body must remain at maximum length with each rep
Leg Raise Hold
- DURATION: 30 seconds
- NOTES:
- If you start to feel discomfort in the lower back, lift your legs up a bit higher.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Palm-forearm Plank x Plank Hold x Supermans
- SETS: 2
- REST IN BETWEEN SETS: No breaks
Palm-forearm Plank
- REPS: 10
- NOTES:
- Keep core tight the whole time, watch out for over-arching back and rounding shoulders.
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
Supermans
- REPS: 20
- NOTES:
- Straight arms and straight legs.
- Squeeze your glutes in top position.
- Don't crane your neck. Head should be in neutral position.
- Controlled movement on the way back down.
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.