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

10

Mins

Workout

Complete all exercises for 30 seconds, try not to take any rest until all exercises are completes unless needing to take a break. Repeat 2 times.

Crunches

1 min

Leg Raise Hold

30 sec x 2 reps

Leg Raises

30 sec x 2 reps

Side Plank

30 sec x 2 reps

Plank with Shoulder Taps

1 min

Mountain Climber

30 sec x 2 reps

5

Mins

Flexibility

Perform each stretch for 1 minute. Repeat the round twice.

Lunge w/ spinal twist

30 sec each side

Child pose w/ side reach

30 sec each side

Cobra Pose

1 min

Thread the Needle

1 min

Child’s Pose

1 min

3

Mins

Cool Down

3-Minute Cool Down Breathing

End the cooldown with a gentle smile, expressing gratitude.

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!