WORKOUT

Focus & Ben­e­fits: Improve trunk sta­bil­i­ty, total body coor­di­na­tion, and glute engagement/​strength in this express work­out! The whole rou­tine is com­plet­ed on the floor.

Equip­ment: Mat. You may also want a tow­el or pil­low to place beneath your knee(s) for a few of the exer­cis­es if this is typ­i­cal­ly a sen­si­tive area.

Tips & Help­ful Infor­ma­tion: Before start­ing any of these move­ments, brace through your core. This means your core mus­cles are engaged and your body is in align­ment before you ini­ti­ate the exer­cise. This will set you up for opti­mal sta­bil­i­ty and exe­cu­tion. Con­sis­tent­ly incor­po­rat­ing unilateral/​core sta­bil­i­ty exer­cis­es into your rou­tine will improve your bal­ance in every­day life and make you feel more ground­ed in oth­er work­outs. Short yet effec­tive work­outs like this can go a long way in build­ing new capa­bil­i­ties with­in your body!

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: Although this work­out appears very low-key, there are some dif­fi­cult uni­lat­er­al sta­bil­i­ty move­ments if you’re not mod­i­fy­ing. That makes this work­out clas­si­fied as a lev­el 3. How­ev­er, fol­low my prompts through­out the work­out to mod­i­fy and make this feel less advanced!

Clos­ing Note: If you want a lit­tle more out of this series, come back after the water break and repeat it a sec­ond time before start­ing in on the cool down!

Rec­om­men­da­tion: Did you like this mid-body burn? This work­out is very sim­i­lar (core and glute focus & no stand­ing) yet longer and more advanced.

Warm-Up: 7 exer­cis­es, 45 sec­onds each (5 minutes)
Alt Side Bends from Knees
Hip Thrusts from Knees
Back Extensions
Glute Bridges
Assist. Side Plank Small Dips (One Side)
Assist. Side Plank Small Dips (Oth­er Side)
Rock­et Knee Push Ups

Work­out: 11 exer­cis­es, 40 sec­onds active / 15 sec­onds rest (10 minutes)
SL Knee Push Up + Knee In (One Side)
SL Knee Push Up + Knee In (Oth­er Side)
Assist. Side Plank Dip + Clamshell U (One Side)
Assist. Side Plank Dip + Clamshell U (Oth­er Side)
Bird Dog Crunch (One Side)
Bird Dog Crunch (Oth­er Side)
SL Glute Bridge Saw (One Side)
SL Glute Bridge Saw (Oth­er Side)
Sta­t­ic Knee Push Up + Alt Knee to Same Elbow
Assist. Sta­t­ic Side Plank + Leg Lifts (One Side)
Assist. Sta­t­ic Side Plank + Leg Lifts (Oth­er Side)

**Water Break**

Cool Down: 8 exer­cis­es, 40 sec­onds each (5 minutes)
Cat Cow
Child’s Pose Side Stretches
Fig. 4 Sit Side Stretch­es (One Side)
Fig. 4 Sit Side Stretch­es (Oth­er Side)
90/90 Glute Stretch (One Side)
90/90 Glute Stretch (Oth­er Side)
Criss Cross Sit For­ward Fold (One Side)
Criss Cross Sit For­ward Fold (Oth­er Side)