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: Bird Dog x Plank with Foot Raise
- SETS: 4
- REST BETWEEN SETS: No break
Bird Dog
- REPS: 10 per side with 3-count hold/ 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.
Plank with Foot Raise
- REPS: 6 per side with 2-count hold / alternating with each rep
- 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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Wood Choppers x Reach and Back Jumping Jack
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Wood Choppers - Left Side
- REPS: 8 per side/ 1 side at a time
- NOTES:
- You can use a light DB if you don’t have a medicine ball for this.
- Twisting at the side and without rounding shoulders, move the ball completely across the body.
- Shift your weight from one foot to the other as the ball moves across the body.
Wood Choppers - Right Side
- REPS: 8 per side/ 1 side at a time
- NOTES:
- You can use a light DB if you don’t have a medicine ball for this.
- Twisting at the side and without rounding shoulders, move the ball completely across the body.
- Shift your weight from one foot to the other as the ball moves across the body.
Reach and Back Jumping Jack
- REPS: 20
- 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 Leg Raises with Resistance Band x Side Plank
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Side Leg Raises with Resistance Band - Left Side
- REPS: 10 with 5-count hold per side/ 1 side at a time
- NOTES:
- Your body should be in a straight line as you lie on your side.
- Keep your legs straight as you raise them.
Side Leg Raises with Resistance Band - Right Side
- REPS: 10 with 5-count hold per side/ 1 side at a time
- NOTES:
- Your body should be in a straight line as you lie on your side.
- Keep your legs straight as you raise them.
Side Plank - Left Side
- REPS: 8 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: 8 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, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Leg Raises x Superman Hold
- SETS: 4
- REST BETWEEN SETS: 20 seconds
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.
Superman Hold
- DURATION: 25 seconds
- NOTES:
- Straight arms and straight legs
- Squeeze your glutes in top position
- Don't crane your neck. Head should be in neutral position. Remember to breathe.
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.