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  • Foundation HIIT Workout (10 min)

    Block 1:
    Knee Repeaters
    Tick Tock Lunges

    Block 2:
    Glute Bridges
    Slow Mountain Climbers

  • Foundation Core Workout (10min)

    10 Min Core: Beginner= TC Only

    Tabata Style: 2x through
    Right Side Plank Hold
    Left side Plank Hold
    Assisted back extensions: (fingertips on floor, belly on air surface)
    Alternating knee tucks sitting on TC: (alternate pulling knee to chest)
    End with 1 min plank hold (Hands or elbows on TC, knees...

  • Foundation HIIT Workout (10 min)

    Block 1
    Squats on top of TC
    Bicep curl to overhead press
    Quick toe taps

    Block 2
    Alternating front lunges
    Single arm rows to kickbacks – double the weight or use one dumbbell
    Modified push-up to 3 second high plank hold

  • Advanced Core Workout (10min)

  • Foundation Lower Body Workout (10min)

    Resistance Band/bench only workout focusing on core, outter glutes, and cardio. Workout: lateral steps, squats, b-stance hip thrusts, hip thrust abduction.

  • Intermediate HIIT Workout (10min)

    Block 1
    Bulgarian lunges
    Romanian Dead Lift/Low Row
    Squat pulse up & overs

    Block 2
    Power jump/quick toes
    Glute bridges

  • Intermediate Core Workout (10min)

    10 Min Intermediate Core: Terra-Core only
    3 Times through:
    Step up- Knee to chest-Alternating (20 total)
    Side-Side-Middle knee tucks (legs extend while sitting on TC, hands on floor behind and tuck in to chest, side-tuck-side-tuck-middle-tuck (10 each way)
    Downward dog to Plank-hands on TC, feet ...

  • Foundation Lower Body Workout (10min)

    Inner thigh workout using only the Terra-Core! Workout: straddle lift/inner thigh adduction/extra range clamshell/scissor adduction/inner thigh plank.

  • Foundation Core Workout (10min)

    10 Min Core: Beginner=TC only

    3 Times through:
    Dynamic elbow drops: (knees on floor, hands on TC, drop from hands to elbows and pop back up -or walk them down and up) 10x
    Single limb bird dog: (on knees and hands on TC, raise one arm at a time, then one leg at a time) 5x through for each limb

  • Foundation Lower Body Workout (10min)

    Ankle weight and bench only inner thigh focused workout! Workout: Sideline abduction, Inner thigh Adduction, glute bridge single leg kick-downs.