Aerobic Core Blast

circuit 1

Move 1: Roll the ball to the Pike station

• Get yourself into a high plank position, supporting your core and stacking your wrists under your shoulders. Place one leg at a time on top of the stability ball so that the ball is somewhere between the top of your foot and the top of your calf.
• Press your feet and calves down into the ball for support, then push the ball toward your torso, engaging your core.
• Keep your back flat without lifting your hips, and keep your gaze neutral (not looking up or down).
• Maintain stability and roll the ball back to the starting position.
• From the starting position, press your toes into the ball and use your core to lift your hips to roll the ball toward you as far as possible. Keep your shoulders aligned with your wrists.
• Roll the ball back to the starting high plank position and repeat the combination for the allotted time.
• MOD: No stability ball, start in a high plank position on the mat, or with your hands high.
• Support your core and perform low-impact mountaineering, alternately moving your knees toward your chest. Keep your back flat, don’t lift your hips, and keep your eyes neutral.
• Return to a high plank position and press your hips up and back, keeping your head in line with your arms as you enter Downward Dog. Your weight should be evenly distributed between your palms and your heels should be reaching towards the mat.
• Move back a tall plank and repeat the combination for the allotted time.

Action 2: Jack Press Ups

• Begin standing with feet together, core supported. Hold the weighted object in your hand with your arms in goalpost position and your shoulders back and down (as if you were standing against a wall).
• Extend your feet fully as you press the weight toward the sky. Keep your elbows back and chest open.
• Bring your feet together, bring your arms back to the starting position, and repeat.
• MOD: Remove weighted objects and/or make this move less impactful by removing jumps and alternately stepping each foot out and back.

Action 3: Ball Crunches

• Using a stability ball to support your lower back, start with an inverted tabletop with your feet firmly on the mat (take a wider stance for improved stability).
• Put your hands behind your head without pulling on your neck.
• Support your feet and use your abs to tighten your chest. Pause for a while, then return to the starting position and repeat.
• MOD: Remove the stability ball and start with your back on the mat, knees bent, core supported. Follow the same tips for crunching on the mat.

Action 4: Lateral Obstacle Jump

• Put a yoga block (or any other obstacle) in the middle of the mat and stand on the far left side of the mat with your knees bent.
• Power through your feet, blasting over the obstacles on the right (pushing you with your arms).
• Gently land with a supported core, distributing your weight evenly on each foot, while allowing your hips and knees to bend to absorb power. Your knees should line up with your toes as you prepare to jump back to the left.
• MOD: Make a jump, going over the obstacle with one foot at a time and crouching on the other side. Keeping your core supported and your chest elevated, stand across your heels. Repeat the stride and squat for the specified time.

Support your workout Berry Green Protein!

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Circuit 2:

Action 1: Jack chest push

• Begin standing with feet together, core supported, weights at chest level, elbows by sides, shoulders back and down (as if you were standing against a wall).
• As you press the weight directly in front of your chest, spread your feet out, pause for a moment to stabilize, then bring your feet back together and bring your arms back to the starting position.
• Repeat the assigned time.
• MOD: Remove weighted objects and/or make this move less impactful by removing jumps and alternately stepping out and back with each foot.

Action 2: V sitting leg scissors

• Start in a seated position with your knees bent and your feet on the mat.
• Keeping your chest elevated, supporting your core, lift your feet off the mat and extend your legs so that you are balanced on your hips, sit in a V-shape with your arms extended beside your legs, over your ears, or down on the mat to help with balance.
• Sitting in a V-shape, spread your legs apart to form a wide V, then bring them together.
• Repeat the leg clipping within the allotted time.
• MOD: Keep your knees bent during this exercise.

Action 3: Supergirl to V Sit

• Start by lying on the mat with your arms and legs straight.
• Support your core while lifting your arms and legs off the mat (the wider the legs, the easier the movement. As you get stronger, bring your feet together).
• From this position, use your core strength to turn your body onto your back; assist with your hands if necessary.
• Using your core, pull yourself into a V-shaped sitting position, balance on your hips, with your legs and torso at a 45-degree angle, and your arms extended beside your legs or overhead. (If needed, place your fingers next to your hips and/or tap your toes on the mat to help with balance)
• Stretch your legs and arms in a controlled manner until you are flat on your back, maintaining a supported core and turning your body over your abs to the starting position.
• As you repeat this sequence for the allotted time, scroll alternately to your left and right.
• MOD: Divide this sequence in half and spend some of the time in Supergirl lifting weights and the other in V-sitting, or turn those times into knee-sitting with knees bent.
• You can modify Supergirl lifts by alternately raising the torso and raising the legs, using tent-like fingers next to the chest to aid the lift.

Exercise 4: Squat down to toe extension

• Begin standing with feet hip-distance apart, core supported, and chest upright.
• As you start the squat, move your hips back, support your core and keep your chest up, keeping your knees in line with your toes.
• Stand up using your glutes.
• Kick your right leg in front of you and touch your toes with your left hand, keeping your chest elevated, not bent forward.
• Repeat with your left leg, then return to the starting position to repeat your squat-to-toe extension sequence for the allotted time.
• MOD: Use an elevated surface like a sofa, chair ottoman, or bench to check your squat form and make sure you’re using the correct muscles. Instead of kicking your straight leg forward, push your knee up and forward.