Posted in Level 1Premium Content

Video 5: Core Training

Core Training - Introduction

Together we will work on improving the function of the muscles of the core.

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

Core Training

Together we will work on improving the function of the muscles of the core.

The core muscles include the 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.

If you need modifications for exercises done on the floor, especially if you have a difficult time getting off the ground, try doing these exercises on a raised surface, like your bed!

When you are ready, let’s get moving.

We will be completing 2 sets of 10 repetitions for each exercise before we move on to the next exercise.

Exercise Focus Area Sets x Repetitions
Shoulder Circles (Forward and Reverse) Shoulders 2 x 10
Push-Pull Chest & Back 2 x 10
Overhead Reach (One Arm at a Time) Shoulders, Elbow 2 x 10
Side Bends Abdomen, Back 2 x 10
Hip Circles Hips 2 x 10
Marching in Place Knees, Hips,
Full Body
2 x 10
Side Steps Hips 2 x 10
Kick Back Hamstrings 2 x 10
Calf Raises Calves 2 x 10

We will be completing each exercise 1 time, exercise before we move on to the next exercise. We will complete a total of 2 rounds.

Exercise Focus Area Sets x Repetitions
Lying Overhead Reach Upper Core 2 x 10
Lying Transverse Abdominal Contraction Lower Core 2 x 10 Sec Hold
Lying Knee to Chest Core 2 x 10 Each Side
Lying Knee to Chest with Kick-Out Core Mobility 2 x 10
Hip Lift (Glute Bridge) Glutes 2 x 10
Lying Lift Shoulders off the Floor Upper Core 2 x 10
Modified Bird Dog (Just Upper Body) Core Stability 2 x 10 Each Side
Cat/ Cow Core Mobility 2 x 10
Pelvic Floor Muscle Contraction Pelvic Floor 2 x 10 Sec Hold

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

Exercise Focus Area Sets x Repetitions
Shoulder Circles (forward and reverse) Shoulders 1 x 10
Push-Pull Chest & Back 1 x 10
Overhead Reach Shoulders, Elbow 1 x 10
Scapular Retraction Upper Back 1 x 10
Straight Leg Hamstring Stretch Hamstrings 1 x 10
Ankle Mobility Ankles 1 x 10
Rainbows Shoulders 1 x 10
Neck Mobility Neck 1 x 10
Deep Breaths & Gratitude Relaxation 3

Suggested Workout Calendar

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySundayEmphasis
1StrengthMobilityCardioRESTStabilityCoreREST-
2StrengthMobilityCardioRESTStabilityCoreREST-
3StrengthMobilityCardioMobilityStabilityCoreRESTMobility
4StrengthMobilityCardioMobilityStabilityCoreRESTMobility
5StrengthMobilityCardioStrengthStabilityCoreRESTStrength
6StrengthMobilityCardioStrengthStabilityCoreRESTStrength
7CardioMobilityStrengthCardioStabilityCoreRESTCardio
8CardioMobilityStrengthCardioStabilityCoreRESTCardio
9CardioCoreStrengthCardioStabilityCoreRESTCore
10CardioCoreStrengthCardioStabilityCoreRESTCore

Video 1: Strength Training

We have over 600 muscles in our body!

Our muscles help us feel strong and stable, and help us lift, bend, push, and pull.

Video 2: Mobility

As we increase our flexibility, we can increase our balance and improve posture.

Stretching all major muscle groups in the body can improve our strength, stability, posture, and our overall quality of life.

Video 3: Cardiovascular Endurance

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 safely and condition our body to be more efficient.

Video 4: Stability and Balance

Together we will work on balance so you feel sturdy and secure.

When we are more stable we can do activities we love without fear!

Video 5: Core Training

Together we will work on improving the function of the muscles of the core.

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

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