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Charlotte Backus
Sep 28, 2022
In Challenges
Almost to the end! Let's get some sets in! Deadbug Plank shoulder tap Side kick-through Bicycle crunch *repeat all of these until the 10min mark Deadbug Lie faceup with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is the starting position.Slowly extend your right leg out straight while simultaneously dropping your left arm overhead parallel to the floor. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.Bring your arm and leg back to the starting position.Repeat on the other side, extending your left leg and your right arm. That’s 1 rep.Continue for 40 seconds. The deadbug is an anti-extension core exercise, where your core has to fire to resist hyperextending of your lower back
Plank Shoulder Tap Start in high plank position with your shoulders stacked directly above your wrists, legs extended behind you hip-distance apart, and core and glutes engaged.Tap your left hand to your right shoulder while firing your core and glutes to keep your hips as still as possible. Try not to rock from side to side. (If you find yourself rocking, you can widen your legs for balance.)Do the same with your right hand to your left shoulder. That’s 1 rep.Continue for 40 seconds. The plank shoulder tap is an anti-extension and an anti-rotation core exercise, since your body needs to resist rotating to the side when you raise your hand up to tap your shoulder. Side Kick-Through Start on all fours with your shoulders over your wrists and hips over your knees. Push the floor away and lift your knees 1–2 inches in the air.Lifting your right arm and left leg, rotate toward your right side and kick your left leg underneath your body and out to the right.Return back to all fours.Repeat the same movement on the other side, using your left arm and right leg and twisting your body to open up to the left. This is 1 rep.Continue alternating sides for 40 seconds.The side kick-through has anti-movement and movement components: The beginning trains anti-extension, while the dynamic kick trains movement by creating rotation Bicycle Crunch Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is 1 rep.Continue alternating sides for 40 seconds. Go at a slow and steady pace so that you can really twist and feel your abs working.
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Charlotte Backus
Sep 28, 2022
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Charlotte Backus
Sep 26, 2022
In Challenges
Monday! Yes that day, but let's not give up and bump the core to the next level! 15min here we go! https://youtu.be/Cnmy08JgakM
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Charlotte Backus
Sep 23, 2022
In Challenges
Happy Friday! Let's chang it up and do some sets... Do this 2x through 1min center plank 40sec side plank 40sec other side plank 1min center plank 30sec downward dog stretch Lay on back 40 center crunches 40 right crunches 40 left crunches 20 toe touches Last bit.. 10 leg raises
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Charlotte Backus
Sep 22, 2022
In Challenges
Here we are! It's almost Friday! https://youtu.be/LJolQLvWMro
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Charlotte Backus
Sep 21, 2022
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Charlotte Backus
Sep 20, 2022
In Challenges
Happy Tuesday! Let's get another set of core in and a good ten minutes to get you stronger! https://youtu.be/9p7-YC91Q74 Fact: strengthening your core muscles may actually help prevent future gas and bloating. Maintaining a strong core also benefits bowel movements and your intestines, which helps to regulate much of your entire digestive system. If you’re looking for speedier digestion, spending time strengthening your abdominal muscles may be helpful.
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Charlotte Backus
Sep 19, 2022
In Challenges
Happy Monday everybody. I hope you had a wonderful weekend and we are back at it again With a core challenge to target the lower apps. Fall along on the video, and let's get stronger together! https://youtu.be/uCKgK6qDdrU
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Charlotte Backus
Sep 15, 2022
In Challenges
Here we are again! Back at it! I feel the strength coming along! How is it going for you? Ten min. Core time here: https://youtu.be/auaC_Ir4C3o
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Charlotte Backus
Sep 14, 2022
In Challenges
Ok mid week and we are getting stronger day by day! Today its pure core no rest so lets get this solid ten min in! https://youtu.be/aB1yjN7PuHM
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Charlotte Backus
Sep 13, 2022
In Challenges
Back at it with a great core workout today! Lets follow along! https://youtu.be/i6j_rtKrxTg
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Charlotte Backus
Sep 12, 2022
In Challenges
Happy Monday! And we are back! This time ten min video with a hood warm up and then right to the lower core! Lets get it! https://youtu.be/iID3FgaKNE0
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Charlotte Backus
Sep 09, 2022
In Challenges
We are a week done! Happy Friday everybody and today we have another 10 minute core video. These are great to follow along… Just a reminder that if you're struggling with one of the moves the goal is to just keep moving and Do your best. How is it all going for you? Video for today: https://youtu.be/TkQF4312G9I
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Charlotte Backus
Sep 08, 2022
In Challenges
Let's get that burn on! 🔥 https://youtu.be/3jynwku8QpA
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Charlotte Backus
Sep 08, 2022
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Charlotte Backus
Sep 07, 2022
In Challenges
Here we go! Another day another awesome ten minutes to a stronger core! https://youtu.be/6DCVLEhl-lQ
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Charlotte Backus
Sep 06, 2022
In Challenges
Here we go with another great 10 minutes video to go along with and let's make that core strong! https://youtu.be/QRWs22V1Z7Q
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Charlotte Backus
Sep 05, 2022
In Challenges
As we come off of the weekend with a nice little recovery to ease us into this… Let's hit this Monday and get some good lower Core in! Your corestabilizes your body, allowing you to move in any direction as well as having proper balance. It helps prevents falls and supports your body. So having a strong core is beneficial to everyone because it allows your body to function properly. Improved Balance and Stability. The core actually comprises many muscles that run along the entire length of the torso, front and back, including the inner thigh, hamstrings, glutes, and pelvic floor Video for today! Let's do this! https://youtu.be/lCrDZ5YR_7E
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Charlotte Backus
Sep 02, 2022
In Challenges
Ok it’s day two so here’s another 10 min of awesome core to follow along :) https://youtu.be/yxjbxsX7y_E
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Charlotte Backus
Sep 01, 2022
In Challenges
Day 1 Heck yes you got that right! We are back and back to getting in 10min of core each day. For this months challenge we are going to have a goal to go along with a 10 min Core Video on YouTube each day. I have found this to be very helpful to keep me going and help the time pass and give me direction. The benefit of doing these videos is that they will work all areas of your core and keep you going stronger to better strength and stability. Key: if you struggle during one of the movements on the video don’t worry *we will get better and come back to it, but do a different movement during that time and keep it going. The goal is to get a full ten minutes of awesome core so who is ready!? Click here for video: https://youtu.be/6DCVLEhl-lQ
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Charlotte Backus
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