Block 1:
Knee Repeaters
Tick Tock Lunges
Helicopters

Block 2:
Glute Bridges
Crunches
Slow Mountain Climbers

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

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
Repeat

Block 1
Staggered squats (right)
Staggered squats (left)
Step up knee lift (alternating)
Slow mountain climbers

Block 2
TC Single arm row (right)
TC Single arm row (left)
Knee push-ups with rock forward and back
Glute Bridges (heels on TC)

Block 3
Stationary lunges (right)
Stationary lunges (l...

Block 1
Lateral squat/tap (each side)
Quick tap up and over
Modified push-up

Block 2
Alternating front lunges
Heel jumping Jacks
Glute bridge marches
Plank tap outs (dome up)

Block 3
Squat outer thigh lift (RL)
Row/RDL
Mountain climber twists (dome down)

Block4
Elevated Crunches (heels on t...

Block 1
High to low squats
Knees corner to corner
Down dog push-ups

Block 2
Lateral lunge/inner thigh floor
Straddle plank walk (bend knees)
Alternating rows

Block 3
Modified V-sit hold
Core stability toe tap (hold bench)
Lateral rock plank (dome down)

Block 1
Inch worm tap
Staggered squats
Alt split lunges

Block 2
Stationary lunges each side/side raise no wts
Modified burpee
Bent over straddle taps

Block 3
Push ups/Bear plank row
Reverse crunch (alternating)
Side plank (knee down) rotations

20 Min Core: Beginner/Foundation: TC Only
3 Times through
Rotating side plank-Right side (10x) knees on the floor, elbows on air surface, rotate top arm up to ceiling and back down.
Rotating side plank-Left side-(10x) knees on the floor, elbows on air surface, rotate top arm up to ceiling and bac...

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...

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...

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

Balance challenging, single leg lower body workout with the bench and bands! Workout: single leg lunge/fire hydrants SS2: modified pistol squat/single leg deadlift.

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

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