15 MINUTES 🚀 CORE Workout Follow Along!

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Today we'll be doing a really great workout, which is based on repetition intervals. You can do this workout at home with minimal space. You'll need a yoga mat or a soft surface for this workout. It'll help to have a couple dumbbells, but you can also complete the entire workout with just body weight. Follow along with the on screen timers and program.

We're going to start off with a quick warm up, which will be Cross Body Toe Touch and Overhead reach. These will be timed exercises to get us nice and loose. Both will be in the standing position.

Then I'll demonstrate each of the four exercises that we'll be doing for the workout. There will be 4 rounds of each exercise, with 10 repetitions for each. We'll be taking a 45 second break between each round, but feel free to pause the video for a longer break. You can also go back and complete as many rounds as you'd like!

The four exercises will be:

► V-Sit Bicycle

Start off on your butt on the yoga mat. We'll plant our forearms on the floor beside us for stability, and raise our feet about 6 inches from the floor. Begin by bringing one leg back towards your chest, then return it to the starting position. Bring the next leg back towards your chest and continue alternating.

You can try a regression by keeping the bottom of your feet on the floor, instead of holding them above the floor.

► Half Burpee To Squat Hold

Start this one in a high plank position, with your toes and palms on the yoga mat. You'll hop both feet forwards towards your hands, and raise your torso upwards. Remember to maintain a neutral spine!

Once there, raise your hands up beside your head and hold the squat position for a moment. Place your palms back on the yoga mat and then hop your feet back out. This will complete one repetition.

► Raised/Bent Legs To Oblique Crunches

Lay on your back on your yoga mat. Raise both your knees up from the floor, directly upwards. Your feet will be floating parallel to the floor. You'll start by holding your hands down towards your sides, and press alternating hands forwards for repetitions.

If this is too difficult, try planting your feet on the yoga mat for stability.

► Bear Position Renegade

Start off in a Bear Position, which is a high plank with bent knees. Your toes should be on the yoga mat. This is where you'll use your dumbbells if you have them. If not, just use open hands.

Bring one hand back towards your chest in a rowing movement. The other hand will remain planted on the yoga mat for stability. Then return your hand to the mat and complete a repetition with the other hand.

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Feel free to take a longer break between rounds, or modify the movements as needed.. 😃
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0:00​​​​​​​​ Warm Up
4:15 Demo
6:58 Rounds 1- 4
17:42 Complete!
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