Welcome to your first workout on my new blog. I’m so glad you’re here. And, I have just the workout you’ve been asking for: 30 min. HIIT + CORE for anyone. Yes, you and the entire neighborhood; if you’re willing to modify a few exercises – so no one gets hurt. Deal? Finding another way to do an exercise is the key to safety and being an exercise lifer. xo
1- Take out the bounce or jump moves
2- Bend your knees
3- Avoid an exercise completely
If this is your first time, go slow!
Your Power Center of Will and Action
Warm-Up: Create Heat
Begin with one to three minutes of Breathe Of Fire (rhythmic nostril breathing that sounds much like a panting dog) Sit cross-legged with your spine tall and eyes closed. Raise your arms over your head, palms facing away from you and bring your thumbs to touch with your fingers softly curled into your palm. Or, rest your hands (palms up) on your knees. Begin to breathe in and out of your nose. Keep this breathe work going for one minute. Be patient with yourself ; new is strange and uncomfortable but soon becomes an old friend. Don’t rush it; allow the process of daily practice to bring you to this place of comfort and ease. Click here to watch a great video and learn more about breath of fire.
Maintain awareness of breath while doing the following core exercises for one minute each. Beginners start with 30 seconds for each exercise. End each one minute core exercise with a huge inhale, hold for 3 seconds, followed by a long exhale. These are just a few of my favorites.
1- Regular Crunch – with bent knees, feet on the floor: Just lift shoulder blades off the floor and go!
2- Reverse Crunch – Lift hips off the floor while keeping your torso on the floor
3- Double Crunch – Lift BOTH hips & shoulders off the floor simultaneously
4- Left Crunches – Take right elbow to the left knee
5- Right Crunches – Take left elbow to right knee
6- Straight Leg Raises – Alternately lift & lower your legs (slide your hands under your butt for more support)
7- Double Leg Raises – Lift & lower both legs together
8- Bicycle Crunches – Alternate elbows to opposite knee by bicycling the legs
9- Hold High Plank Pose – on your hands and toes
10- Hold Plank on your forearms
Allow this awesome energy to settle while you rest for a few minutes in child pose
Do this core workout every morning 15 minutes for a radiant and powerful you!
PS. The 15 minute FAT BURNER below is AWESOME! Simply alternate a core specific exercise from above after each interval below (try to do all of them) and you will have a kick-ass workout-to-go anywhere! xo