12 Days of Workouts, Day 10

Get ready for some…. core & balance!

10 exercises, 10 reps each, AMRAP 30 minutes

  1. X-plank
  2. Single leg v-up
  3. Plank step through
  4. ½ Turkish get up
  5. Panther crawl
  6. Squat thrusters
  7. Crab crunch
  8. Plank inchworm
  9. Flamingo
  10. Plank hold with leg lifts

Exercises:

A1,2,3 & C1,2,3: plank step through (showing both sides)

B1,2: panther crawl

D1,2: squat thrusters

E1,2,3: 1/2 turkish get up

F1,2: crab crunch

G1,2,3: plank inchworm

H1,2: flamingo

12-days_day-10

Exercise tips:

Plank step through- if your goal is to step the right foot through, your first action needs to be with your left foot. If you don’t bring the outside foot up and out, it does not leave a gap for your other leg to step through, and then the move will be awkward and incomplete

Panther crawl- is kind of hard to show in pictures, but basically you start in a plank position. You then move your right hand forward and your right leg as if you are crawling like an animal- as you move your knee needs to hover over the floor, don’t forget this!

Squat thrusters- starting in a plank position, you either step one or thrust both feet forward towards your hands and then look up as if you were at the bottom of a squat (because you are). Think of replacing your hands with your feet

1/2 turkish get up- make sure your right hand is in the air and your right knee is bent. The goal is to target that hand up towards the ceiling as you sit up. PLEASE use your outstretched left arm to help you get up- this is not cheating, it is doing it correctly!

Crab crunch- starting on all fours BUT facing the ceiling, you lift your right hand to left foot in a crunching motion and then switch

Plank inchworm- in a straight arm plank position, the only thing moving will be your arms moving forward. Think of inching your fingers/hands forward slowly and one-by-one

Flamingo- the best balance move of the day! balancing on one foot, bend over reaching towards your toes, and as you stand you bring your hands towards the ceiling and bring the leg that was balancing behind you (hovering) up with a bent knee

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