20 Minute Full Body Floor Workout
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We are sculpting the full body with this floor workout from core to shoulders, quads, booty and back

What you will need:

• 1 Dumbbell, Mini band optional

Warm-Up:

• Included in workout.

Workout:

• Today’s workout includes 6 exercises. You will perform each for 40 seconds on, 20 off for a total of 3 rounds.

Exercises:

• Tabletop Extension – On all 4’s with a neutral spine extend your left arm out in front of you while extending your left leg back behind you. Keeping your core right and engage your back. Return to starting position and alternate sides.
• Push Up with Side Plank Rotation – On your knees or toes, perform a classic push up, then rotate over to the right in a side plank. Come back to centre and perform another push up, then rotate to your left side to plank. Repeat.
• Candlestick Dipper Right – One of my all-time fave core moves. Start on both knees, now extend your left leg out straight to your side so you are only on your right knee. Bring your arms up above your head and clasp your hands or bring your arms to shoulder height. Exhale as your crunch your right side towards the floor, inhale back up to starting position.
• Camel with Overhead Press – On your knees start sitting up tall with the weight in both hands. Lean back and drop your bum towards the floor. Using your core and quad strength, lift yourself back up to a tall position and press the weight above your head.
• Candlestick Dipper Left
• Reverse Tabletop – With your feet and hands planted on the floor, lift your bum up so you are in a reverse table top position. Squeeze the glutes and lift everything up as high as possible. Lower your bum back down to the floor. Repeat

Cool down/Stretching:

• Complete 5-10 minutes of nice gentle stretching.

Move Your Body.Free Your Mind.
Kaylie