This workout is intended to give you the ability to exercise regardless of your location, access to a gym, and use of equipment. These exercises can be completed anywhere, you'll just need some space and a yoga mat or foam mat if you prefer a softer area for these exercises. You can complete the workout in a variety of ways; sets & reps, circuits, giant sets, or for time. Keep the Pro Tips in mind when completing the exercises to maintain correct form and prevent injury.
Exercise 1
Major Muscle Groups: Rectus abdominis, external obliques, tensor fasciae latae, quadriceps
Pro Tip: Maintain the pelvic tilt towards your belly button throughout this workout, this will prevent lower back tension causing injury in long term.
Exercise 2
Major Muscle Groups: Rectus abdominis, (Secondary muscles: iliopsoas, tensor fasciae latae, quadriceps, hip adductors)
Pro Tip: Lift your chest and shoulders off of the ground while looking toward your belly button, this fully engages the core throughout the movement.
Keep your legs together by trying to pinch your ankle bones together.
Exercise 3
Major Muscle Groups: Rectus abdominis
Pro Tip: As you reach for your toes remember to control the movement. This will make sure to get the most benefit out of the exercise.
Exercise 4
Major Muscle Groups: Rectus abdominis, transverse abdominis, obliques
Pro Tip: When rotating focus on making your shoulders face perpendicular to your lower body, this creates the correct rotating tension through the core.
Exercise 5
Major Muscle Groups: quadriceps, rectus abdominis, hip adductors and abductors
Pro Tip: Slow and controlled movement while tightening the core will provide the best use of this exercise.
Try to squeeze your core muscles tight as your knee comes toward your chest.
Exercise 6
Major Muscle Groups: Rectus abdominis, hip flexors
Pro Tip: Tilt your pelvis in towards your belly button to fully engage your core and protect your lower back.
Raise your shoulders and chest while looking toward your feet for a deep contraction throughout the movement.
Exercise 7
Major Muscle Groups: Rectus Abdominis, hip flexors, quadriceps
Pro Tip: Tilt your pelvis in towards your belly button to fully engage your core and protect your lower back.
Raise your shoulders and chest while looking toward your feet for a deep contraction throughout the movement.
Exercise 8
Major Muscle Groups: Transverse abdominis, rectus abdominis, external obliques, gluteal muscles, deltoids
Pro Tip: Tilt your pelvis in towards your belly button to fully engage your core and protect your lower back.
Controlled breathing throughout the hold is best.
Exercise 9
Major Muscle Groups: transverse abdominis, rectus abdominis, internal obliques, external obliques, hip flexors, quadriceps
Pro Tip: Focus on rotating your shoulders instead of moving your elbow to your knee. This creates the correct rotating tension throughout the movement.
Exercise 10
Major Muscle Groups: Deltoids, abdominal muscles, obliques, triceps, quadriceps, hamstrings, gluteal muscles, hip flexors
Pro Tip: Although you can pick up the pace on these exercises to increase your heart rate, a slow and controlled movement squeezing your abdominal muscles as your knee comes to your elbow will create the most tension in the core.
