Slow Burn Core Blast

Equipment: None (optional elevated surface)
Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds

Superset 1 

Move 1: Plank Jacks (0:30–0:45)

• Begin in a tall plank position with your core engaged, shoulders stacked over your hands and your lower back pressed slightly toward the ceiling.
• Keeping your hips flat, jump both feet out laterally to land with your feet spread apart. 
• Brace your core to jump your feet back in and repeat for the allotted time. 
• MOD: Perform this from an elevated surface or step your feet out and in one at a time. 

Move 2: Superwoman Hold OR Superwoman Oblique Crunches (0:30–0:45)

• 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.

Move 3: Sit Up to Cross Punch (0:30–0:45)

• Lie on your back with your knees bent, feet on the ground and lower back pressed gently into the mat.
• Use your abdominals to sit yourself up and punch your arms one at a time across your body. 
• Lower yourself back down with control until you are back in your starting position and repeat.

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Superset 2 

Move 1: Ankle Taps (0:30–0:45)

• Lie on your back with your knees bent, feet on the ground, and gently pressing your low back into the ground to activate Blueberry Spine.
• Use your abdominals to slightly lift your chest up toward the ceiling and then laterally bend side to side, reaching toward your ankles.

Move 2: Sit Up Pulses (0:30–0:45)

• Lie on your back with your knees bent, feet on the ground and lower back pressed gently into the mat.
• Use your abdominals to lift your shoulders off the mat, hold for 1 second and then pulse up slightly further for one second and back down. Repeat this pulse for the allotted time. 

Move 3: Reverse Burpee to Reverse Crunch (8-12)

• Begin standing with your core engaged and chest up tall.
• From a standing position, shoot your hips back to squat down as you sit on the floor and roll back onto your back with your knees coming back towards your chest and lift your hips toward the ceiling for a reverse crunch.
• Using momentum, swing your body forward to rock to your feet and back up to a standing position to finish with a jump (watch that your knees don’t buckle in as you stand).
• MOD 1: When you’re learning this move, keep your hands down at your sides to support you on the jump to stand OR use a chair or elevated surface to help you stand up.
• MOD 2: If you start to get winded take the jump out and roll back to stand or just roll back and sit back up. Either way you are getting a great core workout! 

Cardio Core Finisher 

Move 1: Mountain Climbers

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.

Move 2: Squat Thrust Tuck Jump

• Begin standing with your core engaged and chest up tall.
• Bend your knees and place your hands on the floor in front of you.
• Step or jump your feet back to a tall plank, keeping your core tight and back flat, gaze about 6 inches in front of you for a neutral spine.
• Jump or step your feet back in toward your hands to land in a squat position, load your weight in your heels and using your momentum, powerfully jump up. 
• After landing, powerfully jump to drive your knees up toward your chest and land lightly on the balls of your feet. Repeat the squat thrust and tuck jump back and forth.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can also take the impact out entirely by stepping back and forth rather than jumping, and coming up to a body squat rather than a jump.