April 20th - 360 Core

- Sit on the floor and bring your legs out straight.
- Lean back slightly so your torso and legs form a V-like shape, bracing your abs to engage your core.
- Balancing here and keeping your legs stationary, twist your torso from side to side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Start in a quadruped position with your core engaged and your spine should be in a neutral position.
- With control, lift your knees one inch off the ground.
- Be sure to keep your back flat and your abs engaged.
- Hold for 40 sec, then rest 20 before the next move.

- Cross your right ankle over your left knee.
- Exhale as you contract your abs to raise your upper body off the mat, like a basic crunch.
- Twist your torso to your right as you crunch, bringing your left elbow to your right knee (if you can).
- Reverse the twist and inhale as you slowly lower back to the mat.
- Repeat on the same side for 40 sec, then rest for 20 before the next move.
Note: You'll hit the other side on round 2

- Assume a pushup position, your body forming a straight line from your head to your heels.
- Pull your left knee as close as you can to your right elbow, without allowing your hips to sag.
- Return to the starting position and repeat on the other side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Start lying on your back, with your arms at your sides.
- Lift your head and shoulders off the floor.
- Lift your arms, keeping your palms facing down and pump them vigorously.
- Inhale for 5 pumps, then exhale for 5.
- Repeat for 40 sec, then rest for 20 before the next move.
Note: For beginners, keep your feet flat on the floor. For advanced, lift your legs to table-top position or straight out at 45 degrees

- Lie face up on the floor with your arms extended past your head, your knees bent out wide, and the soles of your feet facing one another.
- In one fluid movement, raise your torso to a sitting position as your reach forward with both hands to touch your ankles.
- Slowly lower your torso back to the starting position.
- Repeat for 40 sec, then rest for 20 before the next move.

- Stand with your feet slightly wider than shoulder-width apart, hands raised.
- Twist your torso to crunch your left knee toward your right elbow.
- Lower your leg back to the ground, then repeat the oblique twist on the other side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Lie face down on the floor with your arms extended forward.
- Raise your legs and hands off the floor.
- Hold this position for a few seconds then return back down and repeat.
- Repeat for 40 sec, then rest for 20 before the next round – Round 2 is up next!

- Sit on the floor and bring your legs out straight.
- Lean back slightly so your torso and legs form a V-like shape, bracing your abs to engage your core.
- Balancing here and keeping your legs stationary, twist your torso from side to side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Start in a quadruped position with your core engaged and your spine should be in a neutral position.
- With control, lift your knees one inch off the ground.
- Be sure to keep your back flat and your abs engaged.
- Hold for 40 sec, then rest 20 before the next move.

- Cross your left ankle over your right knee.
- Exhale as you contract your abs to raise your upper body off the mat, like a basic crunch.
- Twist your torso to your left as you crunch, bringing your right elbow to your left knee (if you can).
- Reverse the twist and inhale as you slowly lower back to the mat.
- Repeat on the same side for 40 sec, then rest for 20 before the next move.
Note: You already hit the other side on round 1

- Assume a pushup position, your body forming a straight line from your head to your heels.
- Pull your left knee as close as you can to your right elbow, without allowing your hips to sag.
- Return to the starting position and repeat on the other side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Start lying on your back, with your arms at your sides.
- Lift your head and shoulders off the floor.
- Lift your arms, keeping your palms facing down and pump them vigorously.
- Inhale for 5 pumps, then exhale for 5.
- Repeat for 40 sec, then rest for 20 before the next move.
Note: For beginners, keep your feet flat on the floor. For advanced, lift your legs to table-top position or straight out at 45 degrees

- Lie face up on the floor with your arms extended past your head, your knees bent out wide, and the soles of your feet facing one another.
- In one fluid movement, raise your torso to a sitting position as your reach forward with both hands to touch your ankles.
- Slowly lower your torso back to the starting position.
- Repeat for 40 sec, then rest for 20 before the next move.

- Stand with your feet slightly wider than shoulder-width apart, hands raised.
- Twist your torso to crunch your left knee toward your right elbow.
- Lower your leg back to the ground, then repeat the oblique twist on the other side.
- Alternate for 40 sec, then rest for 20 before the next move.