Fast Core Sculpture

Equipment: optional elevated surface, exercise ball, or pillow
Format: perform the movements in order for the prescribed time each, repeat 3 times

Circuit:

Mountaineers (0:45)

• Start in a high plank position with your shoulders stacked over your wrists, core braced, gaze neutral (no looking up or down), and back flat.
• Using your core to drive the movement, alternate running your knees toward your chest for the allotted time.
• MOD 1: Perform this movement with your hands placed on an elevated surface.
• MOD 2: Do this low impact by removing the climber’s run and alternating pushing your knees toward your chest.

Ball pass (0:45)

• Begin lying on your back with your knees bent, an exercise ball or towel/pillow between your feet, and your core braced so your lower back makes gentle contact with the mat.
• Maintaining lower back contact with the mat, send your chest toward the ceiling while bringing your legs and arms together to transfer the ball to your hands.
• Extend your body by bringing your arms up and legs straight, all while keeping your lower back pressing into the mat.
• Reverse that movement by bringing your arms and legs together to transfer the ball to your feet. Repeat this movement back and forth for the allotted time.
• MOD: Keep your knees bent during this exercise, lightly tapping your toes on the mat.

Superwoman lifts (0:45)

• Start by lying face down on your mat.
• Extend your arms next to your ears, support your core to lift, and lift your arms and legs off the mat simultaneously (the wider your legs, the easier the movement. As you get stronger, bring your feet together).
• Stay at the top briefly and then lower yourself to the mat with control and repeat the lift and reach for the allotted time.
• MOD: Alternate lifting only the legs and then only the arms.

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Cross Cross Side Side (0:45)

• Start by standing tall with your feet hip-width apart, core braced, and chest up.
• With your hands behind your head and your elbows open, twist your torso and use your core to drive your right knee up and across to touch your left elbow.
• Note that it keeps your chest up.
• Repeat on the other side.
• Now lift your right knee to hit your right elbow to perform an oblique crunch and repeat on the left side.
• Continue alternating crossing both knees to touch opposite elbows and laterally crunching knees on the same side to elbows for the allotted time.

Crispy bird dog (0:30 each side)

• Start in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and your back flat with a braced core.
• Extend your right arm and left leg while squeezing the glute of the extended leg, keeping your core braced and hips level.
• Bring your right elbow toward your left knee while contracting your torso and contracting your abs.
• Extend your right arm and left leg and repeat the sequence for the allotted time before switching sides.
• MOD 1: Keep both hands on the mat and extend only your leg behind you and squeeze it under your body.
• MOD 2: Instead of floating with your leg extended, allow your toes to hit the mat and gently slide them inward as you bring your knee toward your elbow.