total core explosion

Supergroup 1

Action 1: Squat thrust to Plank Jack (0:30 – 0:45)

• Begin standing on top of the mat with core supported and chest straight.
• Bend your knees, place your hands on the mat, and jump your feet back into a high plank position, shoulders stacked on wrists, core supported, back straight, and neutral gaze (not looking up or down).
• When doing a plank, keep your hips level with your shoulders and jump your feet to the side and close together as if you were doing a jack.
• Jump your feet into your hands and cross your heels to return to standing, using your momentum to give you instant momentum.
• Repeat this sequence for the allotted time.
• MOD: Do this with your hands on a sloping surface, such as a chair, sofa, or ottoman. You can reduce this effect by eliminating jumps and feet in and out, and by performing body squats instead of jumping.

Action 2: Toes touch the single-leg hip bridge (8-12 per side)

• Begin lying on your back, knees bent, feet on the ground, core supported, lower back lightly touching the mat.
• Lift your left leg and press your right heel into the mat, pushing your hips toward the ceiling, squeezing your glutes and keeping your core supported in a one-leg hip bridge.
• In a controlled manner, lower your hips to the mat, keeping your left leg extended toward the ceiling.
• Notice that your back is in contact with the mat, reach out and touch your left toes, lift your shoulders off the mat and roll through your core.
• Put your torso back on the mat, repeat the assigned number of times, then switch sides.
• MOD: Keep your feet on the ground during the glute bridge and only lift your legs to touch your toes.

Action 3: Cross body crunch to front kick (0:30, 0:45, 1:00)

• Start standing with your hands behind your head, your elbows wide, your core supported, and your chest straight.
• Without pulling your head, twist your torso to the left while using your core to pull your left knee up to touch your right elbow. Focus on keeping your chest straight and lift your knees to your elbows, not elbows to knees.
• Return to the starting position, land on both feet, and kick forward with the same left leg.
• Return to the starting position and repeat on the other side.
• Repeat this sequence, alternating sides for the allotted time.

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Supergroup 2

Action 1: Cross Body Taps (0:30 – 0:45)

• Begin standing with chest straight and core supported.
• Lift your bent left leg, rotate your hips, and tap your left ankle with your right hand.
• Put your left foot on the ground to switch sides, quickly alternating ankle pats, and landing on each foot as gently as possible.
• Be careful to keep your chest upright throughout the procedure.
• Repeat the sequence for the allotted time.
• MOD: For low impact, slow this movement down to the speed of travel.

Action 2: Ankle tap (10-15 per side)

• Begin lying on your back, knees bent, feet on the ground, core supported so your lower back is touching the mat.
• Extend your arms out to your sides, use your core to lift your shoulders off the mat, and alternately reach out to tap your left ankle with your left hand and your right ankle with your right, targeting your obliques.
• Notice that your lower back stays in contact with the mat and your shoulders stay elevated throughout the movement.
• Continue to alternate delegate assignments.

Action 3: Lie on your back and stretch back to an oblique crunch (8-12 per side)

• Start by lying on the mat with your legs straight and your arms bent into goal post position.
• Support your core and press your toes into the mat, squeeze your glutes, and lift your arms and chest off the mat.
• Keeping your torso up and the muscles between your shoulder blades in contact, bend your upper body sideways to the left and perform an oblique crunch that brings your elbows closer to your hips, but not necessarily touching.
• Reverse this movement to tighten your right side.
• Continue to alternate reps on each side.
• MOD: Removes the oblique crunch and lifts and lowers the torso with control, using the strength of the back and glutes.