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Core Mobility 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. You will need a step or box for the main workout.
  •   Note:
    Make sure to write out the movements and check the video demonstrations before you start. 
5
Mins
Warm Up
Cat-Cow Stretch
Cat-Cow Stretch
 45 secs on hold
Alternate up and down. Focus on smooth transitions.
Bird Dog
Bird Dog
 45 secs on hold
Alternate each leg and arm. Engage core; balance is key.
Standing Side Stretch
Standing Side Stretch
 45 secs on hold
Alternate each side. Stretch gently through sides.
Cobra Stretch
Cobra Stretch
 45 secs on hold
Open chest; don’t force lower back.
High Knees
High Knees
 45 secs
Alternate legs with max reps. Light cardio for warm-up.
20
Mins
Workout

STRUCTURE: PERFORM AS MANY ROUNDS AS POSSIBLE (AMRAP) OF THE 3 EXERCISES IN EACH CIRCUIT IN 5 MINUTES PER CIRCUIT. REST FOR 1 MINUTE BETWEEN CIRCUITS.

Circuit 1

Cat-Cow Stretch
Plank Shoulder Taps
20 taps (10 each side)
Keep core stable, avoid rocking. Perform from knees to make easier.
Bird Dog
V-Ups
 12 reps
Controlled, slow motion. Perform Tuck Up movement to make easier
Standing Side Stretch
Side Plank Hip Dips
10 dips each side
Focus on oblique engagement

Circuit 2

REST

REST

Circuit 3

Cat-Cow Stretch
Russian Twists
20 twists (10 each side)
Engage core, rotate fully
Bird Dog
Deadbug
 12 reps
Keep lower back on the floor
Standing Side Stretch
Superman Holds
Hold for 20 seconds
Extend arms and legs fully
High Knees
Bicycle Crunches 
20 reps (10 each side)
Alternate sides slowly
Bird Dog
Leg Raises
 12 reps
Avoid arching back
Standing Side Stretch
Standing Forward Fold
Hold for 20 seconds
Relax and stretch deeply
5
Mins
Cool Down

Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.

Child’s Pose
Child’s Pose
 1 min
Relax; focus on breathing.
Seated Side Stretch
Seated Side Stretch
 30 secs each side
Stretch gently through sides.
Supine Spinal Twist
Supine Spinal Twist
 30 secs each side
Allow spine to relax and unwind.
Butterfly Stretch
Butterfly Stretch
 1 min
Keep spine tall, chest open
Deep Breathing
Deep Breathing
 1 min
Breathe in for 4 seconds, hold for 7 seconds and release for 8 seconds.

And we are done!