Thursday, April 3, 2014

Magic Circle Challenge Workout

Take your Mat class to the next level by adding in a magic circle challenge.  Your clients will be encouraged to work their powerhouse throughout the session and best of all this will help improve tricky exercises such as the Teaser.  This routine with fancy transitions will test stability and provide a fun change to the original series.  Below is the 10-20 minute workout: 
  1. 100s (in ankles)
    1. Double Knee Folds
    2. Curl Ups
    3. Add in leg extensions w/squeezes
    4. 100s (leg lower lifts or squeezes for advanced)
  2. Bridge (above knees)
    1. Lifts
    2. Hinge and squeezes
      1. Challenge- on tip toes
  3. Ab Series (in hands or ankles)
    1. Single/Double Leg Stretch
    2. Scissors
    3. Hip Lifts or Roll Overs
    4. Double Leg Lower/Lifts
    5. Obliques- Twists, Corkscrew, Tick tock
  4. Roll Up (in hands)
    1. Challenge- arms stay by ears
  5. Single Leg Roll Up (one foot in pad, hands hold opp. one)
  6. Rolling (hands hold one pad, feet in other)
    1. Challenge- straight leg version
  7. Fold Up Teaser (in hands)
    1. Modified- Single leg or bent knee fold up
  8. Open Leg Rocker (in ankles)
    1. Modified- bend knees
  9. Can Can (in ankles, hands or forearms on mat)
    1. Variations- Hip circles, bend/press, leg lower/lifts
  10. Side Leg Series (in ankles)
    1. Variations- top leg press down/lift ups, both legs lift, upper body lift/reach
There are many other ways to use the magic circles.  Learn more by clicking here.

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