Train and Transform: Core Workout 1

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