Total Core Blast

Superset 1

Move 1:  Squat Thrust to Plank Jack (0:30 – 0:45)

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• While in plank, keep your hips level with your shoulders and jump your feet out to the side and then together, as if you are doing a jumping jack.
• Jump your feet up to your hands and drive through the heels to come back to standing, using your momentum to immediately power you up into a jump.
• Repeat this sequence for the allotted time.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can make this low-impact by removing the jumps and stepping your feet out and in, as well as coming up to a body squat rather than taking a jump.

Move 2: Toe Touch to Single Leg Glute Bridge (8-12 each side)

• Begin lying on your back with your knees bent, feet planted, core braced, and lower back making gentle contact with the mat.
• Lift your left leg and press your right heel into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a single leg glute bridge.
• With control, lower your hips to the mat, keeping your left leg extended towards the ceiling.
• Being mindful that your back is making contact with the mat, reach both hands to touch your left toes, lifting your shoulders off of the mat and crunching through your core.
• Lower your torso back to the mat and repeat sequence for allotted reps, then switch sides.
• MOD: Keep both feet planted during the glute bridge and only raise your leg for the toe touch.

Move 3: Cross Body Crunch to Front Kick (0:30, 0:45, 1:00)

• Begin standing with hands behind your head, elbows wide, braced core, and chest upright.
• Without pulling on your head, twist your torso to the left as you use your core to draw your left knee up and over to touch your right elbow. Be mindful that you keep your chest upright, bringing your knee up to your elbow instead of your elbow down to your knee.
• Return to starting position, planting both feet, then kick straight forward with the same left leg.
• Return to starting position and repeat on the opposite side.
• Repeat this sequence, alternating sides for the allotted time.

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Superset 2

Move 1: Cross Body Taps (0:30 – 0:45)

• Begin standing with chest upright and core braced.
• Lift your bent left leg, rotating at the hip to tap your left ankle with your right hand.
• Drop the left foot to the ground to switch sides, alternating ankle taps quickly and landing on each foot as lightly and quietly as you can.
• Be mindful of keeping your chest upright throughout this sequence.
• Repeat sequence for allotted time.
• MOD: For low impact, slow down this move to a marching pace.

Move 2: Ankle Taps (10-15 each side)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• With your arms extended by your sides, use your core to lift your shoulders off of the mat and alternate reaching left hand to tap your left ankle and right hand to tap your right ankle, targeting your obliques.
• Be mindful that your lower back is maintaining contact with the mat and your shoulders are remaining elevated throughout this move.
• Continue alternating for allotted reps.

Move 3: Prone Back Extension to Oblique Crunch (8-12 each side)

• Begin by lying on your stomach on the mat, with your legs extended and arms bent in a goalpost position.
• Brace your core and press the tops of your feet into the mat, squeezing your glutes to lift your arms and chest off the mat.
• Keeping your torso lifted and muscles engaged between your shoulder blades, side bend your upper body to the left for an oblique crunch, allowing this movement to bring your elbow closer to your hip but not necessarily touching.
• Reverse this movement to crunch your right side.
• Continue alternating each side for allotted reps.
• MOD: Remove the oblique crunch and, with control, lift and lower your torso using the strength of your back and glutes.