CORE & MORE | fullfitmindbody-cop1

Amie Barsky

Trauma Recovery & Freedom Coach

🤠1. Dance party warm up
2. Side plank/ pike hips to sky, touch opposite hand to opposite foot
3. Repeat: 5-10 reps each side
4. Mountain climbers, oppposite knee to elbow, sweeps.
5. Crab walk abs: hold your hips up in a table top shape. Touch opposite hand to opposite foot, move in a circle between each set of 4-5 ---

Core & More!!
"If you can choose one characteristic to help you get through life I'd choose laughter!"
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As a competitive gymnast & professional dancer I spent most if my life training in a very serious state of mind. It took quite some time to break that pattern, to lighten up & laugh at myself. So my silly "dances" in some of my videos are me reminding myself that life is fun. To have fun & share what I love.....
❤ EMPOWERING PEOPLE ❤
Life has its sincere AND silly moments, honor all with love!
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➡ Dance or cartwheels to warm up!
➡ Burpees jumps or float to arm balance, 4 mountain climbers
🔁 Repeat for 1 minute in between each exercise below
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➡ Single arm side plank, bottom leg lift & lower ( 5ish- hold foundation firmly)
🙌 Switch sides
➡ Russian twist. Inhale sit tall, exhale twist - elbow touch the ground (modification: feet stay on ground, straighter, hire = harder! 45 secs
➡ V-sit (or chair legs) Inhale point feet, exhale flex feet.
👍👍👍 On all exercises, inhale & to get the maximum core connection EXHALE pull the stomach in & say an audible SSSHHHH sound!
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Email me for any questions!

1. Dance & Warm up
2. Bird into Shoulder Stand
3. Straddle pike in unison with partner
*only does many with strong form
4. Reverse movement

*I do NOT encourage you to try this without a spot, especially if you have no pervious inversion practice . (spotter stands by bases head, ready to catch flyer at waist line)

1. Put on FAVORITE song - Dance for warm up!
2. Plank hold, push back to down dog, high plank pose,right knee right elbow, push up (optional).
*Do as many as you can with good form
*Optional push ups in between
4. Repeat other side
5. Single arm plank hold, bring opposite know to opposite elbow.
*Do as many as you can with good form
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*Inhale in full breathe leg up, exhale knee to elbow with SH-sound
Repeat 3 sets on each side

1. Laugh and dance to warm up
2. Stack hands on knees find the core strength and hold for 20 seconds
3. Start to "bicycle" your knees and arms in unison with your partner!
4. Do as many as you can with holding proper foundation
5. Challenge: Do inner thighs and arms with frog legs, open and close as many as you can with holding integrity of the shape!

Do 3 sets as long as foundation is solid!

🙌1. Dance for fun & get warm! ----
💪2. Forearm plank swivel hips
- keep elbows connected to the ground
- swivel heels & hips to stacked shape, tap hip to ground
- alternate side to side- slow ---'
💪3. Plank on hands, opposite hand opposite shoulder taps (Observe surfer waking by, lol) ---
💪4. Plank hold knee to elbow, elbow, wrist wrist, making a square within the arms
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💪5. Teaser: single arm side plank, pike hips to sky reach floating arm to opposite foot ----
💪Each exercise for 30 seconds or until you can't hold proper form.
Switch sides -----
🔥5 sets- or until you can't hold proper form
❤ to modify these exercise do them all on your knees
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🙌 Breathing: exhale on each movement
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This video is sped up, please go slow with strong foundations
Comments, questions or suggestions lmk

1. Dance
2. V-sit ups ( modifications knees bent)
3. Scissors
4. Scissors with twists
💪 do as many reps as you can with KEEPING YOUR FORM
💪 repeat after a short resting period
💪 go for 5 sets of each position (only if form is solid❤

Side Plank series:
1. Side plank- leg lift, single push ups
Keeping your strong form, do as many as you can
2. Side Plank Holds- top knee to elbow side crunch
Keeping your strong form, do as many as you can.

Repeat other side.
3 sets each side

Welcome to Core & More

I'm a HUGE fan of outdoor of fun outdoor exercising.

These are some of my creative workouts to inspire, motivate and empower you & have fun while you sweat, shift and play!