20 MINUTES | Intense 🔥 FULL BODY Follow Along

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Today's workout of the day will be involving some work on the floor. It's super low impact so you can do this one in an apartment or on your break at work!

The focus is on core strength, with a big focus on our lower body on each exercise.

We'll start with a warm up. There are 8 rounds of 30 seconds worth of exercising, and a 5 second break between. This will help us get warm and loose to help prevent injury and ensure we get the most out of our workout

The two main warm up exercises will be Running on the Spot, and Lunge Taps. We'll also work in some Arm Circles and Wrist Rotations.

Then I'll demo each of the exercises for you guys. Be sure to practice each movement during the Demo so you're familiar with them as they come up in each Round. There are 3 rounds of each exercise, each of which we'll be doing for 30 seconds of work. There is a 15 second break between each exercise, and a 45 second break between each round.

The 5 Exercises are:

► Plank Step Out/Shoulder Tap

We'll start this one in a high plank position, with our hands on the floor just under our shoulders, and our toes on the floor as well. This is a great position to work from as it trains our core stability. Each repetition will involve hoping both feet out from center, to just outside shoulder width. This is competed while holding the plank position. When you come back to center with your feet, use one hand to tap the alternate shoulder, keeping one hand on the floor.

To complete another rep, hop your feet out again and then alternate the hand you use for the shoulder tap.

If this is too difficult, you can try keeping your knees on the floor instead of your feet to assist with stability.

► Reverse Lunge to Toe Tap (Right)

Start in a standing position with your feet at or inside shoulder width apart, We'll start with a reverse lunge, which is moving one of your feet to the rear and bend your forward knee to allow the lunge. When you bring your rearward foot to the front, kick it through and tap your toe with your alternate hand. Either return to standing, or complete the entire movement in one flow by going straight to a reverse lunge.

Your can always add a broom stick for stability for the entirety of this one, to allow for greater stability while your lunge and kick through. Just remember to train within your physical limits.

► Reverse Lunge to Toe Tap (Left)

This is the same as the previous exercise, but completed with the alternate toe/hand combination. Feel free to alternate which 30 seconds you complete first on each leg, just be sure to alternate left to right.

► Reverse Plank March

Start off in a reverse plank, which is supine but raised off the floor. You'll have your heels on the floor, and your arms down behind you with palms down. We'll be marching our feet, which is completed by bringing one knee at a time towards your chest.

If this is too difficult, you can bring your bum to the floor, and keep your forearms down. Simply do alternating knee raises towards your chest.

► Plank In And Out

Start off in a high plank position again. We're going to be keeping our hands in position, but hoping both feet together inwards towards our chest. Simply hop back to the beginning position and start it all over again for the duration.
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Feel free to take a longer break between rounds, or modify the movements as needed.. 😃
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0:00​​​​​​​​ Warm Up
5:39 Demo
8:36 Rounds 1- 3
21:02 Complete!
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Track: the Voyager - A Mid Summer's Eve [EDM Sauce Copyright Free Records]
Music provided by EDM Sauce Copyright Free Records.
Watch: https://youtu.be/8OFDxu2jQjs
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