The Core Sequence

The Core Sequence is an amazing sequence of holding exercises. Super simple to do, and all you need is a wall clock or the stop watch feature on your phone.

The only equipment you need is a yoga mat, and/or perhaps a towel to cushion your arms during the low plank/side plank exercises.

Major Muscles Worked:


Set Up:

  1. Sit on the floor, on your yoga mat
  2. Set your stop watch for 20 seconds. As you become stronger, you can add more time to the work sets. You’ll have 10 seconds rest between exercises

The Workout:

  1. Rotate through exercises below.
  2. Use modifications in linked exercise descriptions to modify for injuries related to shoulders, elbows, & wrists.
ExerciseWork IntervalRest Interval
V-Sits20 seconds10 seconds
Side Plank (left)20 seconds10 seconds
Side Plank (right)20 seconds10 seconds
Plank20 seconds10 seconds
Supermans20 seconds10 seconds