The workout at a glance
5 minute tabata
20 seconds for each exercise followed by 10 seconds rest
1. Down dog to high plank knee to arm [picture below]
2. Other side
3. V-ups [picture below]
4. Repeat v-ups
5. Bear kick throughs [picture below]
6. Repeat bear kick throughs
7. Hollow rocks [picture below]
8. Repeat hollow rocks
9. Single leg low plank [picture below]
10. Other leg
1. & 2. Down dog to high plank knee to arm
Shorten your high plank stance just a little (ie. bring your feet a little closer to your hands) so that you have a smaller gap from knee to arm.
Make sure you come up into a single leg down dog between each rep.
3. & 4. V-ups
Keep your low back glued to ground.
If you can’t do the latter, bend your legs.
5. & 6. Bear kick throughs
First work on kicking your leg out to the side with control.
Then work on straightening it.
Then add the hand behind the ear.
7. & 8. Hollow rocks
Eliminate the gap between your lumbar curve and the ground, in essence tuck your hips and keep that position through the entire movement.
Bend your legs if you cannot do the latter.
Lift your head & shoulders off the ground by creating a “crunch” through your upper abs & hold that through the entire movement.
Maintain your arms by your ears.
As soon as your lumbar spine lifts, stop and break, then go right back in.
*I’m still trying to master all of this!
9. & 10. Single leg low plank
Tuck your hips first to create a “crunch” in your abs so that your abs are loaded and not your lower spine.
Break as soon as you’re unable to hold the latter position – it means your core has turned off because it’s cooked and it needs a rest!