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: Walkouts x Step out from All Fours
- SETS: 4
- REST IN BETWEEN SETS: No Break
Walkouts
- REPS: 10
- NOTES:
- Start from standing position with knees and toes facing forward.
- Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged.
- Be sure to return to a full stand before going into the next rep.
Step out from All Fours
- REPS: 12 reps per side (20 total)
with 3-count hold on step out / alternating with each rep
- NOTES:
- After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Reach and Back Jumping Jacks
- REPS: 30
- 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: Wood Choppers x Superman with Pull
- SETS: 4
- REST IN BETWEEN SETS: No Break
Wood Choppers
(left side)
- REPS: 8 per side/ one side at 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/ one side at 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.
Superman with Pull
- REPS: 15
- NOTES:
- Straight arms, straight legs, tight glutes.
- 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: 30
- 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: Modified Bench Hip Raises x Sit Back Hold
- SETS: 3
- REST IN BETWEEN SETS: 20-30 seconds
Modified Bench Hip Raises
- REPS: 12-15
- NOTES:
- Use your lower abdominal muscles to get your butt into the air.
- Slow, controlled descent. Delay the point at which your butt returns to the bench as much as possible. This is the hardest part of the exercise.
Sit Back Hold
- DURATION: 30 seconds
- 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Reach and Back Jumping Jacks
- REPS: 30
- 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 Plank Hold x Iso-Prone Cobra
- SETS: 4
- REST IN BETWEEN SETS: No break
Side Plank Hold
(left side)
- DURATION: 30 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)
- DURATION: 30 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.
Iso-Prone Cobra
- REPS: 15 with 3-count hold
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
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.