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

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

X Behind the head

- 10 reps

This Guy

This Guy

- 10 reps

Reach and Open

Reach and Open

- 10 reps

Palms Out and Up

Palms Out and Up

- 10 reps

March in Place

March in Place

- 10 reps per side

Standing Kick Butts

Standing Kick Butts

- 10 reps per side

Wide Stance Inside Heel Taps

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 Foot Raise Hold

- SETS: 4

- REST BETWEEN SETS: No Break

Iso-V Burpee - Left Side

Iso-V Burpee - Left Side

- REPS: 12 per side/ 1 side at time/ start with left side on sets 1 & 3 and with right side on sets 2 & 4

- 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

Iso-V Burpee - Right Side

Plank with Foot Raise Hold - Left Side

Plank with Foot Raise Hold - Left Side

- DURATION: 20 seconds

- 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.

Plank with Foot Raise Hold - Right Side

Plank with Foot Raise Hold - Right Side

- DURATION: 20 seconds

- 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, GO DIRECTLY INTO...


PART #02

Reach and Back Jumping Jacks

Reach and Back Jumping Jacks

- REPS: 25

- SETS: 1

- 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, REST 30 SECONDS AND THEN GO INTO...


PART #03

- SUPERSET: Bilateral Reach Hold x W-Superman

- SETS: 4

- REST BETWEEN SETS: No Break

Bilateral Reach Hold - Left Side

Bilateral Reach Hold - Left Side

- DURATION: 30 seconds per side/ 1 side at a time

- NOTES:

- The entire front of your body should be flat on the floor.

- Lift opposite arm and leg as high as possible off the ground without bending arms or legs. (Don’t worry if you don’t get very far.) Don’t let shoulders shrug up or arms or legs move out to the side.

- You will feel this in your mid-back.

Bilateral Reach Hold - Right Side

Bilateral Reach Hold - Right Side

- DURATION: 30 seconds per side/ 1 side at a time

- NOTES:

- The entire front of your body should be flat on the floor.

- Lift opposite arm and leg as high as possible off the ground without bending arms or legs. (Don’t worry if you don’t get very far.) Don’t let shoulders shrug up or arms or legs move out to the side.

- You will feel this in your mid-back.

W-Superman

W-Superman

- REPS: 15

- 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 #04

Reach and Back Jumping Jacks

Reach and Back Jumping Jacks

- REPS: 25

- SETS: 1

- 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 #05

- SUPERSET: Side Leg Raises x Side Plank Hold

- SETS: 4

- REST BETWEEN SETS: 20 seconds

Side Leg Raises - Left Side

Side Leg Raises - Left Side

- REPS: 10 per side/ 1 side at a time (20 total reps)

- 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 - Right Side

Side Leg Raises - Right Side

- 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.

Side Plank Hold - Left Side

Side Plank Hold - Left Side

- DURATION: 20 seconds 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 Hold - Right Side

Side Plank Hold - Right Side

- DURATION: 20 seconds 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, GO DIRECTLY INTO...

PART #06

Reach and Back Jumping Jacks

Reach and Back Jumping Jacks

- REPS: 25

- SETS: 1

- 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, REST 1 MINUTE AND THEN GO INTO...

PART #07

- SUPERSET: Straight Arm Sit Ups x Leg Raise Hold

- SETS: 3

- REST BETWEEN SETS: 30 seconds

Straight Arm Sit Ups

Straight Arm Sit Ups

- REPS: 12

- NOTES:

- Keep your torso completely elongated; chest up shoulders back as you come up.

- Bend your knees as much as you need to but as little as possible.

Leg Raise Hold

Leg Raise Hold

- DURATION: 30 seconds

- NOTES:

- If you start to feel discomfort in the lower back, lift your legs up a bit higher.


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

Reach Under and Open

- REPS: 5 per side (10 in total) with 3-count hold

Knee Roll Overs

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

Hold for 10 seconds

Hold for 10 seconds

Hold for 10 seconds

Hold for 10 seconds


Great work!

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