Core and Flexibility Flow

This routine is designed to strengthen your core muscles while enhancing overall flexibility. Perform each exercise for the suggested time or repetitions, and remember to listen to your body, modifying as needed.

What you need:
You’ll need water, a towel and a timer.
Note:
Make sure to write out the movements and check the video demonstrations before you start.

5

Mins

Warm Up

Jumping Jacks

1 min

Torso Twists

1 min

Leg Swings

1 min

Plank

1 min

Cat-Cow Stretch

1 min

12

Mins

Workout

Perform each exercise for one minute, followed by 20 seconds rest. Complete the circuit twice.

Russian Twist

1 min

Followed by a 20 seconds of rest

Sit Ups

1 min

Followed by a 20 seconds of rest

Plank with Shoulder Taps

1 min

Followed by a 20 seconds of rest

Crunches

1 min

Followed by a 20 seconds of rest

Leg Raises Hold

1 min

Followed by a 20 seconds of rest

V-Ups

1 min

Followed by a 20 seconds of rest

10

Mins

Flexibility

Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit twice.

Cat-Cow Stretch

1 min

Thread The Needle

1 min

30 seconds each side

Standing Quad Stretch

1 min

30 seconds each leg

Hip Flexor Stretch

1 min

30 seconds each leg

Neck Stretch

1 min

30 seconds each side

5

Mins

Cool Down

5-Minute Cool Down Breathing

breathing exercise

Find a comfortable position

30 secs

Close Eyes & Relax

Close your eyes and relax your body

30 secs

Starting with you toes and working your way up releasing any tension you may be holding in your body

Diaphragmatic Breathing

1 min

Box Breathing

1 min

Deep Breathing

Progressive Muscle Relation

30 secs

Bring your body back to awareness, tense and relax different muscles groups. For example, clench your firsts and release

Mindful awareness

Mindful Awareness

30 secs

Bring your attention to your breath and how your body feels, be present in the moment

Yoga & Smile

End with a Smile

Take a moment to acknowledge the effort you put into your workout

And we are done!