Foundation Core Workout (20min)
CORE • 21m
20 Min Beginner Core Terra-Core only:
Intro to TC Core dynamics: Stability Control
Stand on top of TC-Shift weight side to side and back to front
Step on-Step off (balance check) (10 x)
Standing on top>Hands up>eyes closed (10 seconds
3 times through:
Standing Punches on Top (20/side or 40 total)
March on top (20/side or 40 total)
Step on-knee up- step off- (10/side or 20 total)
3 times through:
Plank Incline-Hands on TC bubble on knees or toes on ground (hold 30 sec)
Dead bug -lay on back on top of TC, arms and bent legs up-if comfortable, extend 1 arm at a time above head (hold 30 sec)
Simple crunches-Laying perpendicular on top of TC, bubble in small of back (20x)
Light stretch if there's time left
Up Next in CORE
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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 ... -
Advanced Core Workout (10min)
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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
Ru...
