Week 1, Day 1

Exercise no. 1

Standing Roll-down

  • Stand with feet parallel, hip-distance apart.
  • Inhale, then exhale while extending arms up and reaching through upper back.
  • Inhale, then exhale and slowly roll down toward the floor one vertebrae at a time.
  • Sit back as if sitting in a chair before reaching up and lifting heels.
  • Return to standing.

5 REPS
Exercise no. 2

Dynamic Core Plank Series

  • Walk hands out to plank position.
  • Engage your abs to draw right knee into chest.
  • Extend leg back, pointing toes to the ceiling and engaging glutes and hamstrings.
  • Repeat for 5 reps.
  • Then, bring right knee to left shoulder in the same manner for 5 reps.
  • Finally, bring right knee to right shoulder in the same manner for 5 reps.
  • Repeat entire series on the other leg.
  • To modify, lower knees to floor and limit leg range of motion.

15 REPS EACH
Exercise no. 3

Thigh Stretch

  • Kneel on the floor with knees directly under hips, feet touching.
  • Hinge upper body back about 45 degrees, engaging abs, glutes, and feet while maintaining a straight line from head to knees.
  • Return to the starting position.
  • For more challenge, sustain the hinge position and lower and lift your arms 10 times.

10 REPS
Exercise no. 4

Kneeling Side Kick

  • From kneeling, lower left hand to the ground and extend opposite right out, holding right hand behind head.
  • Lift right leg to hip height, then lower for 10 reps.
  • Then hold leg at hip height and rotate leg in small circles for 10 reps.
  • To modify, lie on side instead of kneeling.

20 REPS PER LEG
Exercise no. 5

Double-leg Stretch

  • Lie faceup.
  • Curl up to raise shoulders slightly and engage abdominals to support lower back./li>
  • Extend arms by ears and raise legs to a 45-degree angle from the floor.
  • Circle arms around and hug knees into chest.
  • To modify, keep legs at a 90-degree angle and rest head.
  • For more of a challenge, add leg beats, scissoring legs on top of each other for 5 beats with each extension.

10 to 15 REPS
Exercise no. 6

Scissors

  • Lie facecup.
  • Curl head and neck up to raise shoulders slightly off the ground.
  • Lift left leg 1 inch above the mat and extend right leg to ceiling, bringing your hands to your ankle.
  • Double-pull your right leg, then switch legs.
  • Maintain hip stability throughout the exercise.
  • To modify, softly bend knees and keep head down.
  • For more of a challenge, reach arms by ears throughout, keeping hands out.

10 REPS PER LEG
Exercise no. 7

Hundred

  • Lie faceup, arms at sides.
  • Curl head, neck, and shoulders up, and extend legs to a sustainable level (where abs stay engaged but lower back is not lifting from the mat).
  • Begin pumping arms up and down, breathing in for 5 counts and exhaling for 5 counts, totaling 10 breath cycles.
  • To modify, bend knees at a 90-degree angle (as shown).

10 BREATH CYCLES
Exercise no. 8

Side Teaser

  • Lie on right side, supporting body with right hand.
  • Engage core and rotate hips to lift legs as high as possible from floor to engage obliques.
  • Return to starting position with control.

5 REPS PER SIDE
Exercise no. 9

Swan

  • Lie facedown.
  • Place hands underneath shoulders.
  • Engage core and lift head slightly.
  • Raise your chest up and extend arms forward as you lift legs 1 inch above the mat.
  • Bend elbows so arms form a “W” shape, hold, then lower everything down to the mat.

5 to 8 REPS
Exercise no. 10

Side Leg Series

  • Lying on your left side, bring legs slightly in front of your hips to create a kickstand.
  • Lift right leg to hip height and kick forward and back, maintaining upper body stability and pointing toes.
  • Repeat for 10 reps.
  • Then pause at hip height, point foot, and rotate in small circles (about the size of a tennis ball), circling 15 to 20 times in each direction.

10 REPS AND 15 CIRCLES
Exercise no. 11

Roll Up

  • Lie faceup.
  • Extend arms to ceiling, lifting head and engaging core to roll up smoothly.
  • Reach forward with hands reaching toward toes while still drawing your waist back to create length along your spine and maintaining a feeling of drawing your abs in.
  • Slowly roll back down.

5 REPS
bodyparts worked
ABDOMINALS
0%100%
GLUTES
0%100%
OBLIQUES
0%100%
QUADS
0%100%
SHOULDERS
0%100%
BACK
0%100%
workout goals
full body
0%100%
fat burning
0%100%
strength
0%100%
toning
0%100%
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