Spinal and core strength routine for beginners

This beginner strength sequence works your spinal and core muscles. It combines dynamic and static work, including hollow body holds, frog jumps, bridge lifts and more. You work all the muscles that involve your 'core' and your heart rate will also increase. A short, fun blast that feels good! You can repeat this a few times a week and you'll really see the difference. When you're comfortable with this routine, try the follow-on class with some intermediate options.


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