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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
Jumping Jacks
 1 min
Torso Twists
Torso Twists
 1 min
Leg Swings
Leg Swings
 1 min
Jogging on the Spot
Jogging on the Spot
 1 min
Cat-Cow Stretch
Cat-Cow Stretch
 1 min
12
Mins
Workout

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

Mountain Climbers
Mountain Climbers
 45 secs

Followed by a 15 seconds of rest

 

 

Leg Raise Hold
Leg Raise Hold
 45 secs

Followed by a 15 seconds of rest

 

Flutter Kicks
Flutter Kicks
 45 secs

Followed by a 15 seconds of rest

Plank With Hips Dips
Plank With Hips Dips
 45 secs

Followed by a 15 seconds of rest

Leg Raises
Leg Raises
 45 secs

Followed by a 15 seconds of rest

 

Crunches
Crunches
 45 secs

Followed by a 15 seconds of rest

10
Mins
Flexibility

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

Childs Pose Stretch with side-to-side
Child’s Pose with side-to-side
 1 min
30 seconds each side
Downward Facing Dog
Downward Facing Dog
 1 min
Standing Forward Fold
Standing Forward Fold
 1 min
Hip Flexor Stretch
Hip Flexor Stretch
 1 min
30 seconds each leg
Neck Stretch
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
Diaphragmatic Breathing
 1 min
Box Breathing
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

    End the cooldown with a gentle smile, expressing gratitude and taking care of your body.

    And we are done!