Strengthen Your Core

WARM-UP

If you have a cardio machine available to you, warm up for 10 minutes. Choose a challenging level and add elevation. Get your heart up to at least 150bpm.

If you don't have any equipment, do the following:

Duration: 1 minute each exercise / continuous (no rest in between exercises) / Sets: 1

1. Jog in Place

2. Windmills

3. Knee Tucks

4. Oblique Rasies w/Squats

5. Toe Touches

CIRCUIT 1 - Core

Duration: 1 minute each exercise / Sets: 1

1. Crunches

2. High Crunches

3. Sit-Ups

Rest for 1 minute

1. Reverse Crunches

2. Leg Raises

3. Bicycles

CIRCUIT 2 - Lower Body / Core

Sets: 1

1. Squats w/Alternating Hip Rotations - 20 repetitions

2. Floor Bridges - 40 repetitions

3. Hip Thrusts - 10 repetitions each leg

CIRCUIT 3 - Core

Duration: 1 minute each exercise / Sets: 1

1. Flutter Kicks

2. V-Ups

3. Hollow Holds

Rest for 1 minute

1. Russian Twists

2. Toe Taps

3. Sit-Ups w/Straight Punches

4. Side Jack Knives - 30 seconds each side

5. Side Planks - 30 seconds each side

COOL-DOWN / STRETCH

Hold each position for at least 30 seconds

1. Childs Pose

2. In a child's pose walk your hands to the right, stretching the left side of your torso

3. In a child's pose walk your hands to the left, stretching the right side of your torso

4. Go back to a child's pose

5. Cobra Pose

6. Downward Dog

7. Slowly walk your hands back to your feet and transition into a Foward Fold

8. Bend your knees and slowly roll your body up.

9. Take a few deep breaths. In through the nose & out through the mouth. You are done!