Women’s Intermediate Plan / Day 29 of 30
Day 29 – Dress Rehearsal
Preview the movements in order, from warm-up to cool-down.
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Waist Pinchers LeftExercise demonstration
Technique cues
- Stand tall and lift your left arm up, then crunch your left elbow and left knee toward your left hip, creating a strong squeeze through your side waist
- Feel the obliques working as you train your balance
10 movements
5 min active / ~7 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Standing Walkout
- Technique for Burpee Simplified
- Technique for Feet-Elevated Seated Core Twists
- Technique for Plank Up-Downs Harder
- Technique for Sitting Ab Crunch
- Technique for Plank Hand to Foot Touch
- Technique for Prone Quad Left
- Technique for Prone Quad Right
19 movements
10 min active / ~14 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Standing Arm Rotations
- Technique for Standing Walkout
- Technique for Burpee Simplified
- Technique for Feet-Elevated Seated Core Twists
- Technique for Plank Up-Downs Harder
- Technique for Sitting Ab Crunch
- Technique for Seated Core Reach Back
- Technique for Plank Hand to Foot Touch
- Technique for Lying Leg Scissors
- Technique for Lying Toe Touches
- Technique for Plank Shoulder Taps Harder
- Technique for Elbow Supported Knee Trucks
- Technique for Reverse Plank Crunches
- Technique for Chest Opener
- Technique for Lateral Knee Drops
- Technique for Prone Quad Left
- Technique for Prone Quad Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.