Train and Transform: Core Workout 1

(22:10)

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Pace and Go

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Our core is more than just 'ab muscles‘, it is your body’s powerhouse to facilitate movement and strength. In this session, Jenny and Wayne will take you through 15 core strengthening exercises that will improve your stability, balance and posture.

Details

Warm up: perform each exercise for 30 seconds

Child's pose - cat pose - up dog
Alternate thread needle
Kneeling leg extension - look to foot
Lying glute stretch - knee roll to side
Lying full extension - knee to chest

Workout: perform each exercise for 60 seconds

Prayer squat - stand extend - rotate
Supine T position - hip lift - reach across
Forearm plank - hip drop
Lateral lunge kick through
Down dog - rotate under - two point contact
Dead Beatle - toe touch
Warrior 3 pose - shoulder react - stand - elbow to knee
Side plank - hip drop - leg lift - rotate to opposite elbow
Side plank - hip drop - leg lift - rotate to opposite elbow
Alternate Star Fish - double starfish
Arms ext above head - reverse lunge - kick through
Forearm kneeling press up
Lying 3 way crunch - feet up - roll knees to side - crunch
Upper body sky-dive - scapula retraction
Down dog - walkout to plank - rotate arm and leg over the top

Cool down: perform each exercise for 30 seconds

Seated Ming stretch legs extended - hamstring stretch
Seated glute stretch - drop head
Seated glute stretch - drop head
Kneeling hip flexor stretch - chest stretch
Kneeling hip flexor stretch- upper back stretch