As the COVID-19 pandemic continues, it is becoming more and more important to focus on your overall health. Whether you are looking to improve your strength, brighten your spirits, or if you’re just looking for something to do other than stream your favourite sitcom for the 20th time, we’ve got you covered.
Just because you’re out of toilet paper doesn’t mean you should be out of motivation. Don’t put your goals on hold until the gyms open back up. Give this core workout a try…
WARM-UP
Using the Yoga Mat
Complete 3 sets of the following:
Inchworms
10 Reps
– Begin standing
– Fold forward, walk hands out to plank
– Walk hands back to feet
– Stand Up
Spiderman Twist
5 Reps Per Side
– From plank, bring right foot to right hand
– Reach right hand to sky, return to floor
– Step right foot back to plank
Complete 3 sets of 10 reps for each pair of exercises. Complete all sets of 1 pair before moving on to pair 2. Complete all sets of pair 2 before moving on to pair 3.
A) Prone Plank Toe Slides
10 Reps
– Plank can be done from hands or farearms
– Dual-Surface Gliders under toes
– Slide one foot out to the side, return to center
– 1 rep is a slide to each side
SET-UP AND CUES FOR PRONE PLANKS
– Firmly press into floor with hands, fingers active and engaged
– Gaze 6 inches in front of your finger tips
– Stabilize shoulders and spine with muscle engagement
– Relax your jaw and draw shoulders away from ears
– Breathe with a steady pace
*Modification* Bring knees to floor. If you feel yourself fatiguing, causing any of the above form to be compromised, please modify your plank and continue reps/sets.
B) Side Plank Slider Crunch
10 Reps Per Side
– Side plank from forearm
– Shoulder in line with elbow
– 1 Dual-Surface Glider under bottom foot
– Slide bottom foot up, bring top arm to meet, extend back
Set-up and Cues for Side Plank Alignment
– Distribute weight evenly along forearm and palm
– Ensure shoulder remains stacked directly over elbow
– Stabilize shoulders and spine with muscle engagement
– Keep hips lifted high and level with the spine
– Stabilize legs and feet with muscle engagement
– Relax your jaw and draw shoulders away from ears
– Breathe with a steady pace
*Modification* Bring bottom leg’s knee to floor, continue extending top leg out. If you feel yourself fatiguing, causing any of the above form to be compromised, please modify your side plank and continue reps/sets.
B) Banded Side Plank Rotations
10 Reps per side
– Side plank from forearm, shoulder in line with elbow
– Place strength band under forearm
– Extend top arm up, rotate under torso, rotate back up
A) Prone Plank Knee-Elbow With Loop
10 Reps
– Plank from hands or forearms with loop around thighs
– Crunch one knee up to tap elbow/upper arm, return to center
– Same motion as mountain climber but slow and controlled
– 1 rep is a tap on each elbow
B) Side Plank Crunches
10 Reps per side
– Side plank from forearm
– Loop around thighs
– Extend top arm and top leg, crunch together, extend
COOL DOWN
Hold the following 4 stretches for 20-30 seconds each (or each side). Complete 1-2 Sets.
Kneeling Chest Stretch
Childs Pose Side Reach
Lying Supine Side Stretch
Lying Supine Torso Twist
THE TAKEAWAY MESSAGE
Overall, it is extremely important that you are staying home and staying healthy during this crazy time. Yes, our daily tasks and routines look very different right now, but we have to remember that we cannot put our lives on hold for this.
Workout and images provided by our COREFX Brand Ambassador, Jessica Davis.
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