Core Strength, Cardio & Mobility
Hi Robyn!
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 Bird Dog
- SETS: 4
- REST BETWEEN SETS: No break
Dynamic Child’s Pose
- REPS: 12 w 3 count
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
Bird Dog
- REPS: 10 per side/ alternating with each rep
- 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.
- Don’t rush.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
I-Hops
- REPS: 20
- SETS: 1
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Dead Bug x Leg Raises
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Dead Bug
- REPS: 10 per side/ alternating with each rep (20 total)
- NOTES:
- Entire torso should be touching the floor throughout your entire set.
- Keep Arms and legs straight as they extend.
Leg Raises
- REPS: 12
- 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
I-Hops
- REPS: 20
- SETS: 1
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
- SUPERSET: Toe Taps x Thumbs Up Supermans
- SETS: 4
- REST BETWEEN SETS: 20 seconds
Reach Under and Open
- REPS: 10 per side/ alternating with each rep
- NOTES:
- As one arm slides under the under and the torso rotates, keep the side of the body not moving, as stable as possible.
Thumbs Up Supermans
- REPS: 12 w 3-count hold
- NOTES:
- Keep the arms straight and don’t let your upper traps shrug up.
- Shoulder blades should pull together and down in this position
- If you start to feel too much pressure the neck as you hold this position, look down slightly
- You can do it facing down the floor if there is no stability ball
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
I-Hops
- REPS: 20
- SETS: 1
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
- SUPERSET: Side Planks x W-Superman Hold
- SETS: 4
- REST BETWEEN SETS: No break
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.
W-Superman Hold
- DURATION: 30 seconds
- NOTES:
- Keep head in neutral position.
- Thighs stay down when your upper body is up.
- Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line.
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
I-Hops
- REPS: 20
- SETS: 1
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
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.