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30-Day Core Conditioning Challenge Workout #3
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) 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 as far as you can to the inside of your right hand. 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) Bird Dogs on Toes- Start on your hands and knee 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. Your knees remain directly beneath your hips. Your back should be in a neutral position with your bellybutton drawn in slightly to stabilize. While balancing on left hand and right toe, take a deep breath in and lift your right hand and left leg. Your hips should stay level and back straight. Exhale and lower right hand and left leg. Repeat on same side, following your breath, for 15 repetitions. Then do the other side.
5) Hover w/Jumping Jack Legs-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. Hop feet out wide and then back to center as you Hover. 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.
6) Rearing Cobra 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. Exhale and come half way down. Repeat sequence. Keep your chin tucked under so your neck stays in alignment with the rest of your spine. Do 25 moderate tempo(up in 2 seconds, down in 1 second) repetitions.
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. Hold for 1 minute.
8) Teeter Totters Back Extension- Start on your belly with your arms extended out in front of you with thumbs 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 teeter totter your body back and forth without touching your hands or feet to the floor. 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 45 seconds.
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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Core Conditioning Workout #4 of the Vibrant Vegan 30Day Core Conditioning Challengeby VibrantVegan1,825 views
Ok... what's the modification for the bird dog one. That is a tough one!!!!!
cjrichter73 2 years ago
The best thing to do is regress back to the easier version of this exercise. Do as many as you can with your knees off the floor and then finish with your knees down.
Keep up the good work!
VibrantVegan 2 years ago
Wow, Wesley is mastering those hovers. Good job!
mrjimmypayjo 2 years ago
It is kind of funny, I have learned a bunch of fantastic core exercises from watching my children learn to roll over, crawl and walk. They are sure fun teachers to watch too!
VibrantVegan 2 years ago