The Daily Workout- April 7

Today's daily workout is a 10 minute core workout. You can use a small-medium weight dumbbell if preferred. This workout alternates 1 minute on your back and 30 seconds up in some form.
 
We breakdown the options and variations for each move, and then you get to choose the variation as you go through the workout to make it as challenging for you as you prefer. 

Hollow Body Hold- 
There are variations of a hollow body hold depending on your fitness levels. A lower level hollow body hold would be holding your legs as they are bent closer to your body. A medium level hollow body hold would be for your legs to be fully extended but higher off the ground. An advanced hollow body hold would be for your legs to be fully extended and low to the ground with your arms behind the head. The hollow body gets harder the lower your legs are to the ground. You have the option to add the medium/small dumbbell between your legs or add the scissor movement to the hold throughout the workout. 

Plank Variations-
This workout will ask you to preform variations of a plank. Please do the versions that feel best for you. You can hold the high plank with your arms fully straight and stacked under your shoulders, a lower plank with your body resting on your forearms, or drop to your knees if needed. No matter the position of your arms, be sure to keep a straight line from your legs to your shoulders. To make a plank more difficult and focus on your obliques, you can rotate your hips to each side towards the ground. Be sure to keep your feet together as you rotate. You also have the option to add your small/medium weight in between your thighs as you hold your plank to add a level of difficulty. 

Obliques- 
For this move you will be standing straight up on your knees and holding your arms straight to the sky. Lean to the right as you focus on your oblique muscles, lean back to the middle, and then lean to the left. Continue to rotate directions for the 30 seconds.  

10 Minute Ab Workout:

• 1 Minute Hollow Body Hold
• 30 Seconds- High Plank with weights between thighs
• 1 Minute Hollow Body Hold
• 30 Seconds- High Plank with weights between thighs
• 1 Minute Hollow Body Hold
• 30 Seconds- Elbow Plank with Rotating Hips
• 1 Minute Hollow Body Hold- Option to add scissors with your legs
• 30 Seconds- High Plank with weights between thighs
• 1 Minute- Elbow plank with rotating hips 
• 30 Seconds- Standing straight up on your knees. Holding your arms straight to the sky and lean to the right, middle, left middle to focus on the obliques
• 1 Minute Hollow Body Hold
• 30 Seconds- High or Elbow Plank 
• 30 Seconds- Standing straight up on your knees. Holding your arms straight to the sky and lean to the right, middle, left middle to focus on the obliques
• 30 Seconds- High or Elbow Plank