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 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
• Make 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