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 Plank with Foot Raise x W-Superman Hold
- 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.)
Plank with Foot Raise
- REPS: 8 per side/ 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.
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 #02
Reach and Back Jumping Jacks
- REPS: 20
- 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: Side Plank Hold x T-Superman
- SETS: 4
- REST BETWEEN SETS: No Break
Side Plank Hold - Left Side
- DURATION: 30 seconds per side
- 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
- DURATION: 30 seconds per side
- 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.
T-Superman
- REPS: 12 with 3-count hold
- NOTES:
- Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat.
- Squeeze your shoulder blades together as arms move back behind you in the up position.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
- Control the landings as your body returns to floor.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Reach and Back Jumping Jacks
- REPS: 20
- 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: Sit Backs x Leg Raise Hold
- SETS: 3
- REST IN BETWEEN SETS: 20-30 seconds
Sit Backs
- REPS: 12 with 3-count hold
- NOTES:
- Sit Up straight with legs out in front of you, as much bend in the knees as is necessary.
- With your arms straight out in front of you and relaxed shoulders, lean back as far as you can without rounding shoulders or curving spine. Pause.
Leg Raise Hold
- DURATION: 20-30 seconds
- NOTES:
- If you start to feel discomfort in the lower back, lift your legs up a bit higher.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Reach and Back Jumping Jacks
- REPS: 20
- 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: Side Leg Raises x Glute Bridge Hold
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
Side Leg Raises (with band if possible)
(left side)
- REPS: 10 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 band if possible)
(right side)
Glute Bridge Hold (with band)
- DURATION: 30 seconds
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
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.