Moves for core strength and stamina

Moves for core strength and stamina

Burpee with Row: Start in a standing position with feet hip width apart and arms relaxed by your sides. Come into a forward fold by reaching your hands to the ground, knees can be soft. Once your hands are on the ground and shoulder width apart, jump your feet back so you are in plank position. Hips should be low, abs are tucked, and shoulders are in line with your wrists. Then, take your right palm and lift it about an inch off of the ground. Put it down and lift your left palm up about an inch and put it down. Hop your feet back to your hands to reset in that forward fold and then rise to stand. This is 1 rep. Do 10 reps for 2 sets. To modify, you can walk instead of jump into plank and you can also lower your knees down while in plank.

High Knees with Arm Raises: Start in a standing position with feet hip width apart and arms relaxed by your sides. Begin to run with high knees, meaning you lift your knees in front of you as high and as fast as you can while engaging your core. Then, add arms by reaching up and down with your hands. Run for 20 seconds then rest for 10 seconds. Repeat 8 times. To modify, you can step, lift a knee, and raise arms to lower the intensity.

Skater: Start in a standing position with feet hip width apart and arms relaxed by your sides. Take your right foot and cross it behind your left, far enough where you have room to also drop your right hand to touch the ground—your chest will naturally come down as well. Then, hop up and bring your left foot behind your right and drop your left hand to touch the ground. That is one repetition. This is meant to be a long movement so reach far back when you cross behind and squeeze your oblique’s as you try to touch your hands to the ground. Do 10 repetitions for 2 sets. To modify, you can step while you are switching from left to right and vise versa.

— Eliza, University of Massachusetts Amherst