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 top of dome)
Bear plank/knee tap (toes on dome)
Side plank rotations (each side)
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...
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