Instructions

• 20 Right Leg Swings finish by stepping back into a lunge position.
• Hip Circles, 10 clockwise then 10 counterclockwise.
• 20 Left Leg Swings finish by stepping back into a lunge position.
• Hip Circles, 10 clockwise then 10 counterclockwise.
• 10-15 Forward Arm Circles, start small and increase in diameter.
• 10-15 Backward Arm Circles, start small and increase in diameter.
• 10-15 Arm Swings opening up the chest.
• 10-15 Arm Swings, front to back.

Instructions

• Stand on one leg with your butt and belly tight, standing tall.
• Stay balanced for 20-60 seconds.
• Balance on each foot twice.
• Challenge yourself by changing your perspective, looking up and side to side.

Time to stretch out those hips, hamstrings and lower back!

Intructions

• Start in a downward dog position – similar to pushup position but with your hips up high.
• From this position, bring your chest to the ground and round out to the upward dog position.
• Make sure to keep your elbows in tight, chest tall, belly tight to protect that lower back.
• For a challenge, try reversing the same motion from the upward dog to the downward dog.
• Repeat 5-10 times for a good stretch.

Focus: Keep your belly tight, don’t go too deep into the stretch if you feel pain in the spine

Instructions – Downward Dog Spinal Rotation

• Start in a downward dog position.
• Bring up your leg and cross your lifted leg over to the opposite side.
• Repeat 5-10 times per side.

Instructions – Scorpion Spinal Rotation

• Drop down on your belly and spread your arms out.
• Perform that same leg cross from that laying position.
• Repeat 5-10 times per side.

Duration

• 4 minutes

Instruction – Hollow Body Hold

• Tabletop position on your back with your lower back pressed in the ground Knees bent at 90 degrees, hips just off the ground.
• To increase difficulty, stick one leg out with your toe pointing…
• …then extend one arm…then the other leg…then the other arm.

Instructions – Arch Body Hold

• Roll over on your stomach with hips pressed to the ground.
• Slowly pull your thighs and chest off the ground.
• Keep your butt tight, arms out and legs off the ground.

Tabata Style Workout

• Hold the Hollow Body for 20 seconds then rest for 10.
• Hold the Arch Body for 20 seconds and rest for 10.
• Repeat 4 times for a total of 4 minutes.

Duration

• ~5 minutes

Instructions – Regular Plank

• Start in push-up position, fingers spread and butt tight.
• Lift a leg or arm to make the plank more of a challenge.

Instructions – Side Plank

• Roll over on one side keeping that plank position.
• You now are supporting yourself with one arm and your legs.
• Drop down to your elbow and stagger your feet for more balance.

Tabata Style Workout

• Regular Plank: 20 sec rest for 10.
• Post up on left arm side plank: 20 sec, rest 10.
• Post up on right arm side plank: 20 sec, rest 10.
• Repeat three times.

Focus: Relax and really concentrate on how you breathe.

Duration

• 3 minutes or longer

Instructions

• Lay down and place one hand on chest and one hand on belly.
• Take a few easy breaths.
• Inhale into the belly first…
• …then into the mid chest…
• …then into the upper chest…
• Exhale in the opposite order.
• Start from the upper chest…
• …then empty the mid chest…
• …finally emptying the belly.