Sometimes it feels good to slow down and just focus on being strong and stable. Life is busy and moves very fast and I find moves like the three below help to bring me back into my body and connect me to my strength. Each of these moves will work your entire body, but will definitely give your shoulders and core a little extra lovin’.
Perform each move 8-10 times and move onto the next. Use these moves any way you want to. Add them in at the end of the workout to bring down the intensity. Or, perform multiple rounds and play with rest periods to get that heart rate up and get those muscles burning!
THREE TOTAL BODY MOVES TO CHALLENGE YOUR CORE AND SHOULDERS
1.DOWN DOG TO PLANK
Begin in the plank position. Be sure to keep the hips level and engage the core and glutes. Push back through the shoulders, pressing your hands into the floor and bring your hips up and back in the air into down dog. Bring the hips down and finish in plank. That is one rep. Repeat 8 times.
2. PLANK KICK THROUGHS
Begin in a plank position with hands shoulder with apart.
In one motion, rotate your body left while you kick your right leg through. Reach for your toe (and touch if you can) using your left arm. Return to the plank position. Repeat on the opposite side, touching your right hand to your left foot.
Try to keep your legs as straight as possible as you kick through, and remember to reach with your opposite hand (or you’ll probably fall over!). Perform 4-5 on each side, alternating sides each time.
3. SLOW DROP PUSHUPS WITH UPDOG
Start in the plank position with level hips, a nice tight core and engaged glutes. Slowly lower down in a pushup. Move nice and slowly. Lower as far as you can. When you can no longer keep a strong, tight body, let the body fall to the ground. If you can slowly lower all the way down to the ground, do that.
Push up into Updog and allow the chest and back to stretch. Hold here for as long as you feel good. Come back down to the ground. Push back up with the legs straight or from the knees. Reset at the top of the pushup.