CORE

How to: Lie on your back with your arms extended over your chest and legs bent 90 degrees (knees above hips).

Keep your low back pressed to the floor, brace your core, then slowly and simultaneously extend and lower your right leg until your heel nearly touches floor and your left arm until your hand nearly touches floor overhead.

Pause, then return to start and repeat with the opposite leg and arm. That’s one rep.

How to: Lay on your side with your right forearm flat on the floor, elbow under your shoulder, and both legs extended, forming a straight line from your head to your feet. (Feet can either be staggered for more stability, or stacked for more of a challenge.)

Engage your core and lift your hips off the floor.

*Challenges:

• Plank on hand

• Stack feet

• Lift top leg and/or top arm

• “Tree pose” with top leg

• Top leg to the ceiling, holding onto the foot with top hand

Stand with your feet hip-width apart. Slowly bend over and touch the floor in front of your feet with both hands.

Keeping your legs as straight as possible and core tight, walk your hands forward, without letting your hips drop, until you reach a high plank position.

Pause, then slowly walk your feet toward your hands. That's one rep.

*Can add in push up or make into a burpee

Get on all fours with your wrists stacked directly under your shoulders and knees under hips.

Keeping your back flat, core engaged, and a slight bend in your elbows, extend your left arm out in front of you at shoulder height and your right leg straight behind you at hip height.

With control, bring your extended leg back underneath you, stopping at your hips, and tap that knee with your opposite hand.

Lower your leg and arm down, then repeat on the opposite side. That's one rep.

How to: Lie on your back, bend your knees, feet flat on the floor. Hold a pair of light dumbbells at your sides. Slowly begin to peel the spine up to a seated position. With control, rotate to the left and punch with the right arm, then rotate to the right and punch with the left arm. Slowly roll back to the starting position. That's one rep.

How to: Don’t overthink it, just plank. Keep the butt down and a long line from the tip of your head through the heels.

Variations:

• Alternating Shoulder taps (opposite hand to shoulder)

• Saws (point / flex the feet to move the body)

• Leg lifts (one leg at a time lifts up behind you)

• Hip Dips (one hip lowers to the ground, then the next)

• Get ups (start in a forearm plank —> one arm at a time straightens into hand plank —> lower back to forearms)

How to: Lie flat on the ground with arms at your sides and legs straight. Bend the right knee into the chest and grab onto the shin with both hands. Lift the shoulder blades off the ground. Stay lifted as you straight the right leg and bend the left knee into the chest. That’s one rep.

*Option to circle the arms out and around while the legs are switching

How to: Lie flat on the ground with arms at your sides and legs straight. Bend the both knees into the chest and grab onto the shins with both hands. Lift the shoulder blades off the ground. Stay lifted as you straighten both legs to a 45* (halfway between the ground and over the hips) and bend them back into the chest. That’s one rep.

*Option to circle the arms out and around while the legs are switching

How to: Lie flat on the ground with arms at your sides and legs straight. Lift both legs to 90* until the feet-knees-and hips are in line. Flex the feet as if you could stomp on the ceiling. Exhale to imprint the low back and spine on the ground beneath you (think no air in between your back and the ground). Slowly lower both legs toward the ground, going only as low as your low back stays on the ground. Return the legs to the starting position. That’s one rep.

*Option to drop 1 leg at a time for less of a challenge

Option to keep the legs at 90* and tick-tock from right to left