Posted in Level 2Premium Content

Video 4: Core & Balance

The fourth video in the intermediate series

Core & Balance - Introduction

Let’s challenge our core muscles and our balance!

Core and Balance Explained

A strong core makes it easier to move, because your muscles are working more efficiently. When you properly engage your healthy core muscles, you can strengthen and stabilize your entire trunk.

A healthy core can produce force, resist force, and absorb the intra-abdominal pressure produced during activity. This workout is designed to address the function of the core including activating the internal corset, stabilizing, resisting force, strengthening, mobilizing, and building endurance. 

Ideally you want to rest 24-48 hours between core workouts. Just like any other muscle group, the abdominal muscles need to rest to repair the micro damage and rebuild stronger.

Just like strength, balance decreases over time unless we purposely address it and work to make improvements.

There are so many things that can be done to improve your stability and balance. Here are a few of my favorite ways: 

  • Practice balance exercises 2-3 times per week.
  • Check your footwear.
  • Be aware of slick or unstable surfaces.
  • Hold on to a stable surface while you practice movements and exercises that challenge your balance.
  • Get your eyes checked regularly.
  • Increase muscle strength (especially lower body) 

When we have strong legs, we are able to catch ourselves

when we trip over silly things (like my dog Charlotte!) Strong

legs help us to be supported and stable. Working on lower

body strength 2 or more times each week makes a big

difference in our strength and stability. 

When we specifically target our core and balance with the right intensity, duration, and frequency, we expect to see changes.

Get Ready

The core muscles include the diaphragm, abdomen, back, and pelvic floor muscles.

A stronger core improves the way our abdomen looks, but also provides support for our back to reduce back pain caused from weakness.

A strong core provides support for movement, and can help to improve our balance.

When you are ready, let’s get moving.

Exercise

Focus Area

Sets x Repetitions

Reach and March (Rope Climb)

Full Body

2 x 20

Shoulder Circles
(forward and reverse)

Shoulders

2 x 10

Overhead Reach
(one arm at a time)

Shoulders & Elbow

2 x 10

Figure 8
(1
st Unweighted / 2nd Weighted)

Abdomen & Shoulders

2 x 10


We will do each exercise one time and then repeat the entire group for a total of 2 sets.

Exercise

Focus Area

Sets x Repetitions

Mountain Climbers

Core

2 x 20

Lying Double Knee to Chest

Lower Core

2 x 10

Pike Crunch

Upper Core

2 x 10

In-and-Out

Core Mobility

2 x 10

Rest 15 seconds between sets. Rest 30 seconds before moving on.

Russian Twist

Transverse Core

2 x 20

Ab Bicycle

Core Mobility

2 x 20

Plank

Core Stability

2 x 30 sec

Rest 15 seconds between sets. Rest 30 seconds before moving on.

Standing Opposite Knee to Elbow

Core Rotation

2 x 12 Each Side

Standing Exaggerated Punch Rotation

Core Rotation

2 x 12 Each Side

Rest 15 seconds between sets. Rest 30 seconds before moving on.

Spider Crunch

Core Stability

2 x 10 Each Side

Standing Balance Knee to Chest

Core Stability

2 x 10 Each Side

Rest 15 seconds between sets. Rest 30 seconds before moving on.

Dead Bug / Alternating Jackknife

Core Stability

2 x 10

Pelvic Floor Muscle Contraction

Pelvic Floor

2 x 10 Sec Hold

Rest 15 seconds between sets. Complete the 2nd set then move into the cool down.

Exercise

Focus Area

Sets x Repetitions

Seated Toe Touch

Posterior Chain

1 x 10 sec

Seated Toe Touch with Rotation

Core Mobility

1 x 10 sec

Lying Knee to Chest w/ Ankle Mobility (rotate each direction)

Glute/ Hamstring Ankles

1 x 10

Lying Low Back Rotation
(hold each side)

Low Back

1 x 10 sec

Seated Butterfly

Hip Mobility

1 x 10 sec

Seated Neck Mobility
(flex, extend / rotate / lateral bending)

Neck

1 x 5 Each

Deep Breaths & Gratitude

Relaxation

3

Move gently, relax, breathe deep, and return to baseline.

Video 1: Upper Body Strength

Are you ready to build strength in your upper body? We are raising the intensity and focusing our efforts on the waist up!

Video 2: Lower Body Strength

Together we will work strengthening our lower body. We will use a lot of calories as we move our biggest muscles.

Video 3: Cardio & Agility

Our aerobic capacity greatly impacts our energy levels! The more we move, the better we feel.

Together we will work on raising our heart rate and condition our body to be more efficient.

Video 4: Core & Balance

Let’s challenge our core muscles and our balance. 


A strong core provides support for movement, and can help to improve our balance.

Video 5: Hustle

We are going to move fast. If you don’t have a lot of time, you don’t need to skip your workout.

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