This is a quick functional core routine (under 20 minutes) that will help you develop better mobility and strength using only bodyweight, if you prefer, and/or a mini band for extra resistance. Targeted muscles include glutes, hamstrings, abs, hips and shoulders. Although there are 2 rounds, this is a workout that can be shortened, if needed, to just 1 round (~10 min) and done anytime, integrated into an existing strength training program as active recovery or as a stand alone session.
(Low Impact, travel and apartment, i.e. small space friendly) 🙂
✦Format: : 40 sec work, 10 sec rest: 2 rounds (or 1 ~10 MIN)
✦Equipment: mini band or bodyweight only, mat optional
✦Exercises include: straight leg roll up, bridge abduction (pulse), crunch, abduction w/ leg lower, toe reach- abduction (pulse), plank w/ alternating leg lift, plank w/ alternating side-side hand tap, plank w/ alternating oblique tuck, crouch to side plank, reverse plank alternating leg lift, reverse table top march, alternating side kick thru w/ leg lift
✷Modifications: bodyweight only, bend legs for straight leg lowers, plank on knees or raised surface
✦Timestamps
✦Workout (Round 1) begins: 00:29
✦Round 2 begins: 09:41
✦Cooldown & Stretch: 18:49
⭐️ Optional Warm-up: czcams.com/video/PncCZgFr1kM/video.html
Hope you enjoy this session and feel more mobile and stronger after these exercises!
And if you enjoyed/tolerated this workout, please like, share and subscribe for similar content.
Have a wonderful week and stay active and well!
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