Core Conditioning Workout #4 of the Vibrant Vegan 30Day Core Conditioning Challenge

http://www.vibrantvegan.com/core-workout4.html

30-Day Core Conditioning Challenge Workout #4

1 Standing Knee to Elbow March- Stand tall with you hands behind you head, elbows out the side. Keeping your back straight, lift your right knee to touch your right elbow. Repeat on left side. Remember to bring your knee to your elbow, not your elbow to your knee. Do for 15 seconds.

2 Standing Knee to Elbow CrissCross- Stand tall with you hands behind you head, elbows out the side. Keeping your back as straight as you can, twist your torso and lift your right knee to touch your left elbow. Repeat on opposite side. Remember to bring your knee to your elbow, not your elbow to your knee. Do for 15 seconds.

3 CrissCross Mountain Climbers-Start in a plank position(push-up position) w/your hands directly beneath your shoulders. From this position, keeping your hips low, step your right foot forward and as far as you can to the left side of your body. Replace your right foot and bring left foot forward. Alternate back and forth. To make this harder keep the forward foot of the floor. Do for 45 seconds.

4 Hover w/side-to-side Shuffle-Start on your belly with your elbows directly beneath your shoulders, chest lifted high, and your toes curled under. Lift your body off the floor so you form a straight line from your heels to the top of your head. Draw your bellybutton in slightly to stabilize. Start with right foot out to right side as far as you can and left foot in the center, do a hop switch(or a walk switch) and bring right foot to center and left foot out to the side. Take long slow breaths. If you need to make the Hover easier, step your feet out to the side rather than hopping. Do for 1 minute.

5 Kickbacks- Start on your hands and knees with you hands directly beneath your shoulders, and you knees directly beneath your hips. Lift your knees an inch off the floor. Now you are on your hands and toes. Hop(or walk) your feet backwards into a plank position. Then hop(or walk) your feet forward to the starting position. Your back should be in a neutral position with your bellybutton drawn in slightly to stabilize. Do for 45 seconds

6 The Shimmy Back Extension- Start on your belly with your arms extended down to your sides, thumbs facing up, palms facing out. Take a deep breath in and lift your arms, chest and legs off the floor as high as you can. Inhale, reach your arms straight back toward your lifted feet, lift your chest and squeeze your shoulder blades together. While staying as high as you can reach your right hand down toward your right foot. Bring right hand back as you reach left hand toward left foot. Repeat sequence shimmying side to side. Keep your chin tucked under so your neck stays in alignment with the rest of your spine. Do for 1 minute.

7 Hover w/Rotation to Side Hover- Start on your belly with your elbows directly beneath your shoulders, chest lifted high, and your toes curled under. Lift your body off the floor so you form a straight line from your heels to the top of your head. Draw your bellybutton in slightly to stabilize. Take long slow breaths. As you breathe in rotate your body, lift your right hand off the floor and up to the ceiling. You are now doing a left side hover. Repeat on opposite side.
If you need to make this Hover easier, keep your knees on the floor. Do for 1 minute.

8 SkyDiver Back Extension- Start on your belly with your arms and legs extended out in the shape of an 'X'. Your thumbs should be pointing to the ceiling. Take a deep breath in and lift your arms, chest and legs off the floor as high as you can. Keep your chin tucked under so your neck stays in alignment with the rest of your spine. Slowly return to the floor and repeat. Take deep breaths. Do for 1 minute.

9 Hip Lifts- Lay on your back with your knees bent. As you exhale draw your belly button to your spine gently and press your hips off the floor as high as you can. Then lower. Take 3-4 seconds to lift and 2 seconds to lower. Do for 1 minute


Remember to breath while you do this workout and to honor your body. We all start from our own place and we get better. Do what you safely can and have fun!

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[DaxusDragon]

Thanks yoU!!

[VibrantVegan]

You are so welcome! Get stronger, fitter and healthier.

[lavanguardiadelsol]

I do this in this morning before start my day, i used to do it at the evening ,but it's better in the morning,

it gives me more energy.Thanks for desing this Program.

[VibrantVegan]

I am so glad you are doing this core conditioning challenge and getting energized with a morning workout!

[redderickjohns33w]

This is excellent stuff. I don't know why you have more hits than you do, but I am recommending this to all of my friends as much as possible. Core workout is so important and so many people don't feel like doing it... kinda like leg workouts.. *shudder* Thanks for all of the workouts.

[notefromself]

Your videos are so motivating. Love your energy. Might I suggest that you invest in a lavalier mic? It'd make a big difference in audio quality.

[Khlanghue]

The kids were really nice just walking and minding there own business. You should have the baby work out. The moves were really cool I may probably try them. Thanks

[VibrantVegan]

Glad you are enjoying the workouts. Keep it up.

[mademan4life]

hi i'm doing core conditioning workout 2, starting to enjoy it!!! thanks

[VibrantVegan]

Hey donivendetta!

They are great for the biceps and the back and core too.  Wonderful exercise.

[donivendetta]

ha ha ha, this has become a reality workout program with all those kids...hey thanks for the ideas, im getting into body weight only exercises..is a reverse chin up really good for the biceps? sorry if this is the wrong place for this.