Go Plant-Strong!
Core #3 Pike-Ups

Core #3 Pike-Ups

The exercise to help you get the proverbial “six pack.” Depending on strength, choose one or the other.
V-Up: Sit on your bottom with your arms by your sides, hands on the ground and your fingers pointed forward, and your feet flat on the ground. Pull your knees together into your chest, raise your feet off the ground two to three inches, and balance on your bottom. Extend your legs and feet forward on a five count until they are straight in front of you. Hold this pose for one second and then bring your knees back to your chest.

Pike-Up: Lie face up on the ground with your arms over your head. In one fluid motion, bring your arms and legs up at the same time until your hands touch your feet. Come back to the starting position.

Beginners: 5 to 10 seated V-ups, Intermediate: 15 to 25 seated V-ups, Advanced: 30-50 pike-ups

Stretch: Sun Salutation

A wonderful way to start the morning

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Stretch: Kicking Toe Stretch

You alternate between leg kicks

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Stretch: Side Stretch

Standing tall & starting on your right side

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Stretch: Tunk Stretch

Standing with your hands on your hips

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Stretch: Barrel Roll

Pivot the upper-half of your body

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Stretch: Arm Circles

Large circles going opposite directions

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Stretch: Toe Touches

Touch toes & stretch to the sky

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Stretch: Funky Stretch

Lift one foot up behind your body

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Stretch: Calf Stretch

A combination of two calf stretches

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Core Workout #1 Flutter Kicks

Raise your legs together 6-12 inches off the floor

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Cardiovascular Workout #1 Squat Thrusts

Stand, squat, thrust, stand up again

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Leg Workout #2 Lunges

Take a large step forward opposite knee gently hits the ground

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Upper Body #2 Seated Chair Drops

Sit in a chair then slide yourself forward

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Core #2 Plank Pose

We challenge you to work up to five minutes of the plank pose

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Legs #3 Step-Ups

Pushing off with your raised leg, keep rear leg relaxed

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Upper Body #3 Downward Dog

Make your body into an inverted “V”

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Core #3 Pike-Ups

Helps you get the proverbial “six pack”

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Cardiovascular #3 Mountain Climbers

Jump spread legs apart, then land

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