Quick Core Sculpt

Equipment: optional elevated surface, exercise ball or pillow
Format: perform the moves in order for prescribed time each, repeat 3 times

Circuit:

Mountain Climbers (0:45)

• Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and a flat back.
• Using your core to drive the movement, alternate running your knees towards your chest for the allotted time.
• MOD 1: Perform this move with your hands placed on an elevated surface.
• MOD 2: Make this low impact by taking the run out of the mountain climber and alternating driving your knees in towards your chest.

Ball Pass Through’s (0:45)

• Begin lying on your back with your knees bent, exercise ball or towel/pillow between your feet, and core braced so that your lower back is making gentle contact with the mat.
• Maintaining lower back contact with the mat, send your chest to the ceiling as you bring your legs and arms together to transfer the ball 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 ball back to your feet. Repeat this movement back and forth for allotted time.
• MOD: Keep your knees bent throughout this exercise, tapping your toes lightly to the mat.

Superwoman Lifts (0:45)

• Begin by lying on your stomach on your mat.
• Extend your arms beside your ears, brace your core to lift and reach your arms and legs off of the mat simultaneously (the wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together).
• Hold at the top briefly and then lower yourself back towards the mat with control and repeat the lift and reach for allotted time.
• MOD: Alternate lifting just your legs then just your arms.

Support your workouts with Berry Green Protein!

It combines 15 superfood greens, veggies and fruit with 22 grams of protein. It tastes amazing and you can simply mix it with water and go, or add it to a smoothie or baked goods!

Cross Cross Side Side (0:45)

• Begin by standing tall with your feet hip distance apart, core braced, and chest upright.
• With your hands behind your head and elbows wide, twist your torso and use your core to drive your right knee up and across to tap your left elbow.
• Be mindful that you are keeping your chest upright.
• Repeat on the other side.
• Now draw your right knee up to tap your right elbow for an oblique crunch and repeat on your left side.
• Continue alternating crossing both knees to touch opposite elbows and laterally crunching same side knees to elbows for allotted time.

Bird Dog Crunch (0:30 each side)

• Begin in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and a flat back with your core braced.
• Extend your right arm and left leg while squeezing the glute of the extended leg, keeping your core braced and hips level.
• Draw your right elbow in to meet your left knee as you crunch your torso and contract your abs.
• Extend your right arm and left leg and repeat sequence for the allotted time before switching sides.
• MOD 1: Keep both hands on the mat and extend just your leg behind you and crunch it in below your body.
• MOD 2: Instead of hovering your extended leg, allow the toes to tap down onto the mat and gently slide them in as you draw your knee towards your elbow.