Total Core Blast

Superset 1

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

• Start standing on the prime of your mat together with your core braced and chest upright.
• Bend your knees, plant your palms on the mat, and leap your ft again right into a tall plank place with shoulders stacked over wrists, braced core, again flat and impartial gaze (not trying up or down).
• Whereas in plank, maintain your hips stage together with your shoulders and leap your ft out to the facet after which collectively, as if you’re doing a leaping jack.
• Leap your ft as much as your palms and drive by way of the heels to return again to standing, utilizing your momentum to instantly energy you up right into a leap.
• Repeat this sequence for the allotted time.
• MOD: Carry out this motion together with your palms on an inclined floor, like a chair, sofa or ottoman. You can also make this low-impact by eradicating the jumps and stepping your ft in and out, in addition to coming as much as a physique squat somewhat than taking a leap.

Transfer 2: Toe Contact to Single Leg Glute Bridge (8-12 all sides)

• Start mendacity in your again together with your knees bent, ft planted, core braced, and decrease again making mild contact with the mat.
• Raise your left leg and press your proper heel into the mat to drive your hips in direction of the ceiling, squeezing your glutes and sustaining a braced core in a single leg glute bridge.
• With management, decrease your hips to the mat, conserving your left leg prolonged in direction of the ceiling.
• Being aware that your again is making contact with the mat, attain each palms to the touch your left toes, lifting your shoulders off of the mat and crunching by way of your core.
• Decrease your torso again to the mat and repeat sequence for allotted reps, then change sides.
• MOD: Hold each ft planted throughout the glute bridge and solely elevate your leg for the toe contact.

Transfer 3: Cross Physique Crunch to Entrance Kick (0:30, 0:45, 1:00)

• Start standing with palms behind your head, elbows huge, braced core, and chest upright.
• With out pulling in your head, twist your torso to the left as you employ your core to attract your left knee up and over to the touch your proper elbow. Be aware that you simply maintain your chest upright, bringing your knee as much as your elbow as a substitute of your elbow right down to your knee.
• Return to beginning place, planting each ft, then kick straight ahead with the identical left leg.
• Return to beginning place and repeat on the alternative facet.
• Repeat this sequence, alternating sides for the allotted time.

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Superset 2

Transfer 1: Cross Physique Faucets (0:30 – 0:45)

• Start standing with chest upright and core braced.
• Raise your bent left leg, rotating on the hip to faucet your left ankle together with your proper hand.
• Drop the left foot to the bottom to change sides, alternating ankle faucets shortly and touchdown on every foot as calmly and quietly as you possibly can.
• Be aware of conserving your chest upright all through this sequence.
• Repeat sequence for allotted time.
• MOD: For low impression, decelerate this transfer to a marching tempo.

Transfer 2: Ankle Faucets (10-15 all sides)

• Start mendacity in your again together with your knees bent, ft planted, and core braced in order that your decrease again is making contact with the mat.
• Along with your arms prolonged by your sides, use your core to elevate your shoulders off of the mat and alternate reaching left hand to faucet your left ankle and proper hand to faucet your proper ankle, focusing on your obliques.
• Be aware that your decrease again is sustaining contact with the mat and your shoulders are remaining elevated all through this transfer.
• Proceed alternating for allotted reps.

Transfer 3: Inclined Again Extension to Indirect Crunch (8-12 all sides)

• Start by mendacity in your abdomen on the mat, together with your legs prolonged and arms bent in a goalpost place.
• Brace your core and press the tops of your ft into the mat, squeezing your glutes to elevate your arms and chest off the mat.
• Protecting your torso lifted and muscular tissues engaged between your shoulder blades, facet bend your higher physique to the left for an indirect crunch, permitting this motion to deliver your elbow nearer to your hip however not essentially touching.
• Reverse this motion to crunch your proper facet.
• Proceed alternating all sides for allotted reps.
• MOD: Take away the indirect crunch and, with management, elevate and decrease your torso utilizing the energy of your again and glutes.