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 45 seconds, followed by 15 seconds rest. Complete the circuit twice.

Sit Ups

45 sec

Followed by a
15-seconds of rest

V-Ups

45 sec

Followed by a
15-seconds of rest

Plank with Shoulder Taps

45 sec

Followed by a
15-seconds of rest

Bent Knee Windshield Wipers

45 sec

Followed by a
15-seconds of rest

Crunches

45 sec

Followed by a
15-seconds of rest

Bird Dogs

45 sec

Followed by a
15-seconds of rest

10

Mins

Flexibility

Complete the circuit twice.

Neck Stretch

1 min

30 seconds each side

Shoulder Opener

1 min

Trunk Rotation

1 min

Standing Forward Fold

1 min

Hip Flexor and Quad Stretch

1 min

5

Mins

Cool Down

5-Minute Cool Down Breathing

Seated Twist

1 min

Hold for 30 seconds each side

Butterfly Stretch

1 min

Spinal Twist

2 min

Hold for 1 minute each side

Quad Stretch

2 min

Hold for 1 minute each leg

Deep Breathing

Deep Breathing

1 min

And we are done!