Train and Transform: Core Workout 2

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

Squat reach to heel - extend leg to sit - opposite arm up- to stand
Alternate elbow knee crunch - Hip bridge raise- knee across
Creature- kick under hand to foot - harder elbow to knee
Squat on toes to Walk out - skydive
Forearm Plank - 2x knee to elbow drive- up-up-down-down (step ups)
Leg flutter V-sits
Reverse lunge - rotate elbow to knee as stand
Lateral plank hand walk - shoulder tap - inside first
Side lying straight leg - tuck - leg roll
Kneeling hip drive - rotate - keeping elbows out
Reverse bridge- Tricep chop - hip drop
Arms out crunch up - to kick up
Walk out to high plank - rotation each side - walk back to stand - balance on toes
Long lever Skydive - frog skydive
Butterfly low to butterfly high sit ups

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