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: Upside Down Turtle x Knee Roll Overs x Thumbs Up Superman
- SETS: 4
- REST BETWEEN SETS: No break
Upside Down Turtle
- REPS: 10 with 3-count hold
- NOTES:
- The entire back side of your body should be touching the floor
- Bend your knees and bring them in toward your midsection.
- Hug outside of shins and pull in toward body.
- Lift your head and tuck your chin to your sternum. Pause. (Remember to breathe.)
Knee Roll Overs
- REPS: 8 per side with 2-count hold / alternating with each rep
- NOTES:
- Keep shoulders pressed to floor as the knees rotate.
Thumbs Up Superman
- REPS: 10 up on 1-count/ down on 5-count
- 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, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Lean Back x Hawk Dodges
- SETS: 4
- REST BETWEEN SETS: 20 seconds
Lean Back - Left Side
Lean Back - Left Side
Lean Back - Right Side
- REPS: 10 per side with 3-count hold/ 1 side at a time
- NOTES:
1) Make sure feet are firmly planted. Entire foot in front touches the ground (weight on the heel.) Foot in back: only the ball of the foot touches the ground, heel is off the ground.
2) Upper body should be upright with core engaged (not leaning forward.)
3) Keep your arms straight as you lean back. Don't let shoulders shrug up toward the ears.
Hawk Dodges - Left Side
- REPS: 15
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Hawk Dodges - Right Side
- REPS: 15
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Wood Choppers x Plank Hold
- 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.
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Single Leg Stand x Reach and Back Jumping Jack
- SETS:3
- REST BETWEEN SETS: 30 seconds
Single Leg Stand - Left Side
- DURATION: 15 seconds per leg/ 1 leg at a time
- NOTES:
- Completely and fully elongating your torso will help you balance. Shift your weight back toward the heel on the floor.
- Pick a focal point that puts your head in a neutral position.
- Place the foot off the ground as high off the ground and as far in front of you as you can: it will actually make it easier to balance.
Single Leg Stand - Right Side
- DURATION: 15 seconds per leg/ 1 leg at a time
- NOTES:
- Completely and fully elongating your torso will help you balance. Shift your weight back toward the heel on the floor.
- Pick a focal point that puts your head in a neutral position.
- Place the foot off the ground as high off the ground and as far in front of you as you can: it will actually make it easier to balance.
Reach and Back Jumping Jack
- REPS: 15
- 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.