Ignite Your Core Strength at Home

No-Equipment Sequence for a Total Body Challenge

Looking to sculpt your core and feel amazing? This no-equipment workout is your answer! Get ready to target your abs, shoulders, chest, hips, and arms.

This invigorating sequence combines core activation, dynamic movements, and stability challenges, leaving you feeling strong and empowered. Each exercise flows seamlessly into the next, creating a complete core workout that’s both fun and effective.

Here’s a breakdown of the exercises (be sure to listen to your body and adjust repetitions as needed):

1. Core Activation:

• Inhale, expanding your ribs to feel your belly inflate.
• Exhale, drawing your navel inwards to engage your core muscles.
• Repeat for 10 breaths, focusing on maintaining a neutral spine throughout.

2. Bear Pose:

• Engage your core and gently lift your knees one inch off the ground.
• Maintain a flat back and hold this position for a full breath (inhale and exhale).
• Lower your knees back down to the ground and repeat.

3. Bear Pose to Plank:

• From the bear pose, step back into a high plank position.
• Keep your core engaged, forming a straight line from head to heels.
• Hold for a breath, then return to the bear pose.
• Repeat 10 times.

4. Plank Rotations:

• Start in a high plank position.
• Rotate your torso, bringing one arm up towards the ceiling.
• Return to the plank and repeat on the other side.
• Aim for 10 controlled rotations on each side.

5. Plank Twists:

• Maintain a high plank position.
• Keeping your core tight, bring one knee in towards the opposite elbow.
• Return to the plank and repeat on the other side.
• Complete 10 twists per side.

6. Plank to Downward Dog with Cross Tap:

• From a high plank, press your hips back and straighten your legs to transition into a downward-facing dog.
• Quickly tap one hand to the opposite ankle, then move back to plank.
• Repeat this movement for 10 repetitions per side.

7. Child’s Pose:

• After completing the circuit, take a well-deserved rest in child’s pose.
• Sit back on your heels, fold forward, and rest your forehead on the ground.
• Breathe deeply and relax for 30 seconds to a minute.

Repeat the Entire Sequence 2-3 Times:

Aim to complete 2-3 cycles of this entire sequence. Remember to listen to your body and take breaks as needed.

Pro Tip: Want to level up your workout? Increase the hold times for each exercise or add more repetitions per set.

This is not medical advice. If you have undiagnosed pain or are new to exercise, always consult a healthcare professional before starting this or any new program.

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Do you have an idea for a class you’d like to see? Is there a particular exercise you want to work on? Send me your request and I’ll do my best to incorporate it into an upcoming video. I’d love to hear from you!