#FreeWorkoutFriday NO. 6

Today you will need a coffee table or sturdy bench and some serious ambition to work your core and glutes.

You’ve got your hands full with seven different exercises…and 28 minutes of exercise.

How is that so? 

TABATAS!!!

You will perform 4 minutes of each of the exercises below:

For exercises that work one side at a time, alternate sides every 20 second period (you will do 4, 20 second bouts on each side).

L-sit, bent to straight leg >> shoulder stacked over wrists, tight core, booty elevated. Bend knees to 90 and back out as straight as you can.

Glute circles >> stand on elevated surface, bend one knee, neutral spine, whole foot planted, bring opposing leg behind you, out and around, and tap in front of you. Stabilize on the planted foot.

Box jump, step downs >> you can use a lower surface or do alternating step ups if you cannot jump.

Step up + back lunge >> step up with one leg, driving the other leg up to 90, step down with that leg, continue stepping back into a lunge with the leg that was just planted on the table.

Front plank step ups >> shoulders over wrists, neutral spine, tight core, tight glutes, step one foot at a time up onto the table and back down.

Side plank toe taps >> one foot under the table other foot taps up and down slightly on the top of the table.

Hand supported pike to straddle >> hands behind you, fingertips facing you, adjust distance from the table. Bring straight legs together above the table and out around the corners to the ground on the sides of the table.

 

This one is a spicy one, but it’s only 28 minutes. You can do that! rest as needed and just be active today! Get a little better than you were yesterday my friend.

 

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