Workout Details
You’ll be best using a yoga matt for this session. It’s a tough core workout which should be done slowly and accurately, thinking about getting the correct body position for the best outcome. When the number of repetitions isn’t noted, then just hold the exercise for as long as possible. Have a 60 second break at the end of the set, then repeat.
Walking Arm Plank
Begin in plank position with your legs outstretched and weight on your elbows. Lift your body weight on to straight arms one at a time, leading with your left arm first. From a straight arm plank, then bend your left arm first, then right to be back on your elbows. Repeat 12 times, alternating arms.
Straight Leg Bridge
Lying on your back, with your legs outstretched and your arms by your side, slowly raise your hips into a bridge position. Keep your feet and shoulders on the ground. Hold for as long as you can, giving one last extra hip raise before lowering to the ground.
Side Plank Hip Raise
Start by lying on your left side with feet on top of each other. Have your left elbow bent on the ground and your right hand on your right hip. Slowly lift your body up by raising your hips, then lower them back to the ground, making sure that you keep your upper body supported on your elbow. Repeat 10 times on the left, then 10 times on the right side.
V-Sit with Arm Raises
Sit on your butt with your knees slightly bent and feet raised from the ground. Raise your upper body with your arms reaching out in front of you toward your feet. Hold that position while raising and lowering your arms. Continue for as long as possible.
Hover
Lower yourself onto your hands and feet with your knees bent and your back horizontal. Bend your arms slightly and raise your knees off the ground a little. Hold this position for 10 seconds before lowering your knees back to the ground. Repeat 6 times
Side Plank Crunch
Start in a left side plank position with your body weight raised and supported on the left elbow. Bend your right arm behind your head and bring that elbow forward in a side crunch to touch the left hand, rolling your body forward with it to face the ground. Raise the right elbow again, twisting your body into a side plank. Repeat 10 times on the left, then 10 times on the right.
Lying Twist
Lie on your back with your arms stretched out to the side and palms flat to the ground. Raise both legs with knees together bent at about a 90 degree angle to your body. Keeping both shoulders flat on the ground, slowly lower your legs to the right side as far as possible without lifting the opposite shoulder. Raise them to the middle, then lower to the left side. Repeat 10 times.
Have a 60 second break before repeating the whole set again. Try to hold for longer this time.
