Balance & Core

If endurance is what you're after then you're in the right place. Go Long! works lower to upper then core and abs: a great way to get your heart-rate up while creating muscular endurance. Grab a set of modest weights (allowing for constant movement not super-human strength) and lots of water. A warm-up is included but no cool down. Be sure you stretch the muscles that feel worked after the workout. Have fun and go long!

Exercises

Conjunto 1: 1 rodada

Walking High Knees

30 segundos

Single Leg Balance with Leg Swings

30 segundos

Forward Shoulder Rolls

15 segundos

Backward Shoulder Rolls

15 segundos

Rotating Lunges

45 segundos

Plank

1 minuto

Transition

10 segundos

Conjunto 2: 2 rodadas

Gate Swings

1 minuto

Dragon Squats

1 minuto

Hip Flexor & Extension

1 minuto

High Knees

1 minuto

Transition

30 segundos

Dumbbell Lateral Shoulder Raises

1 minuto

Dumbbell Rear Lateral Raises

1 minuto

Plank with Shoulder Taps

1 minuto

Push-up Knee Tucks

45 segundos

Transition

30 segundos

Hollow Body Holds

45 segundos

Double Crunches

1 minuto

Bicycle Crunches

1 minuto

Mountain Climbers

1 minuto

Rest

45 segundos

Conjunto 3: 1 rodada

High Fives

5 segundos

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