Total Core Burn

Equipment: Pillow or Swiss Ball
Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds

Circuit

Move 1: Cross Cross Squats (0:45)

• Stand with feet hip distance apart, engage your core and shoot your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
• Power through your heels to a standing position.
• Drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee; repeat on the other leg and then back to the squat and repeat.
• MOD: Squat down to a chair to help cue you with good form in your squat so you’re not loading all your weight forward or bending at the waist.

Move 2: Bird Dog Crunch (0:30 each side)

• Begin in a kneeling tabletop position with your shoulders stacked over your hands and your core engaged.
• Extend your right arm and left leg while squeezing the glute of the extended leg, keeping your core engaged and not allowing your hips to rotate.
• Bring your right elbow to meet your left knee below your body and you crunch your torso and contract your abs.
• Return to your tabletop position and repeat all reps on one side and then the other.
• MOD: Keep both hands on the mat and extend just your leg behind you and crunch it in below your body.

Move 3: Flutter Kicks (0:30)

• Begin lying on your back with your arms by your sides and legs straight up in the air with your core engaged.
• Activate blueberry spine by gently pressing your lower back into the mat.
• Keeping a neutral spine, lift your upper back off the ground slightly to feel your abs contract.
• Slowly lower your legs down towards the ground as far as you can while maintaining blueberry spine and hold this position.
• Lower one leg slightly as you raise the other leg for a flutter kick and then switch legs. Focus on keeping your core engaged.
• MOD: Keep your knees bent throughout this movement.

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Move 4: Swiss Ball or Pillow Pass Throughs (0:30)

• Lie on your back with your core engaged and your pillow or exercise ball between your feet.
• With your lower back pressed slightly into the mat and your legs bent or straight, bring your legs and arms together to transfer the pillow into your hands.
• Extend your body out by bringing your arms overhead and your legs straight out, all while keeping your lower back pressing into the mat.
• Reverse that movement by bringing your arms and legs back together to transfer the pillow back to your feet.
• Repeat this movement back and forth.
• MOD: Keep your knees bent throughout this movement.

Move 5: Superwoman Lifts (0:45)

• Begin lying on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• Hold this position for the allotted time focusing on keeping your shoulders down and your arms lifted.
• MOD: Begin by isolating your upper body only, leaving your legs on the mat for stability. Perform several upper body isolated lifts. Then perform several lower body isolated lifts. Work on isolated upper and lower body lifts until you feel comfortable putting them together.