May 10, 2014
This combined strength and interval workout will challenge your core in all directions and the best part is that you’ll hit your upper and lower body, too, which means you can build more lean muscle mass and burn off that fat that covers your core. #sixpack
Make sure you warm up at least five minutes before beginning this routine. A walk or light jog is fine.
Bring arms under shoulders and tuck toes under as you lift legs. Pull abs in as you draw front leg in to chest. Alternate legs slow and controlled for one minute.
Make it easier: Simply bend alternating knees down to ground keeping feet in place.
Make it harder: With very intentional form, speed up. #letitburn
Troubleshoot: Make sure you don’t lift hips in the air or move erratically. Control the moves and land lightly to work your entire body, including your abs, more.
Wide Second Side Bend
Turn legs out and step out widely making sure knees and feet are in same line. Keeping spine neutral, bring hands to prayer position. Inhale and lower upper body over to the left; exhale as you come to center. Move to the right on inhale and exhale back to the center. Repeat for one minute. (Your legs will be on fire!)
Make it easier: Work up a bit higher and straighten arms out to sides in line with shoulders for balance.
Make it harder: Pulse microscopically up in the center but make sure the move is barely visible to fire up the legs more. #letitshake
Troubleshoot: Do not move too fast. This move is intended to work your abs and core so think about it. If you’re tight in your hips or inner thighs, you can lean the entire torso a little forward.
Create a V shape with your hands a little wider than shoulders and sit hips back. Take front leg up. Inhale and shift whole body forward slowly into a lifted thigh Up Dog with back extended. Exhale, lift pelvic floor and abs and press strongly back to Down Dog with leg up. Repeat this for 30 seconds and change sides.
Make it easier: Keep both legs down entire exercise for support.
Make it harder: Alternate legs between sets and move more powerfully and swiftly. #power
Troubleshoot: If your backs of legs (aka., hamstrings) are tight, you might not be able to get your leg in the back high. That is fine. If it feels like a strain, “make it easier.”
Make it easier: Bring arms out to the sides of shoulders for balance. You can also work a tiny bit faster if a little momentum helps maintain the move.
Make it harder: Step front leg back into a reverse lunge before lifting and twisting with each rep. #crazy
Comment below when you complete the workout! #sixpack
Click below to download the printable PDF of this workout.