Coast Divers January 2025 Workout #2

The 30-Minute Core, Legs, Shoulders, and Flexibility Workout

Whether you’re looking to build strength, enhance mobility, or improve flexibility, this workout has it all. Targeting your legs, core, and shoulders, while adding flexibility work to keep your body limber and injury-free, it’s designed to keep you balanced and functional. Let’s dive in!

Warm-Up (5 minutes)

Start by getting your body ready for action with these dynamic movements:

1. Dynamic Downward Dog to Plank (1 minute)

• Flow between downward dog and a high plank to stretch your shoulders, hamstrings, and calves while engaging your core.

2. World’s Greatest Stretch (1 minute per side)

• Lunge forward, place your hands on the ground, twist your torso toward your leading leg, and reach your arm up. It’s a total-body stretch that hits the hips, shoulders, and back.

3. Hip Circles (1 minute)

• Stand tall and make controlled circles with your leg to loosen up your hips, helping to prepare for the leg movements ahead.

4. Arm Swings with Side Lunge (1 minute)

• Swing your arms across your chest while stepping into alternating side lunges. This activates your shoulders and warms up the legs.

Workout Circuit (20 minutes)

Complete 2 sets of the following exercises:

1. Plank Shoulder Taps with Hip Stretch (10 Reps Per Side)

• In a high plank, alternate tapping one shoulder with the opposite hand. Then, step your foot outside your hand for a quick hip stretch before returning to plank. This move works your core, shoulders, and hips all in one.

2. Kettlebell Goblet Squats with Overhead Reach (15 Reps)

• Hold a kettlebell at your chest, squat deep, then stand and press the kettlebell overhead. This engages your legs, shoulders, and core, building strength and stability.

3. Seated Russian Twists with Controlled Side Stretch (30 Reps Total)

• Perform Russian twists with a medicine ball. Every 5 reps, pause and extend your arms overhead to reach one side for a deep stretch. This combo hits your core and stretches your sides.

4. Walking Lunges with Torso Rotation (15 Reps Per Leg)

• Holding a light dumbbell or medicine ball, step into a lunge and rotate your torso toward the leading leg. This move works your legs, core, and shoulders while improving flexibility.

5. Yoga Ball Pike Push-Ups (10 Reps)

• Place your feet on a yoga ball and lift your hips into a pike position, then lower into a push-up. It targets your shoulders, chest, and core while enhancing flexibility in your shoulders.

6. Single-Leg Deadlifts (10 Reps Per Leg)

• Using a light barbell or no weight, hinge forward on one leg with your back straight, reaching your free leg behind you. This move builds balance, hamstring strength, and flexibility.

Cool-Down (5 minutes)

Finish strong with a cool-down that helps your body recover and keeps your muscles flexible:

1. Child’s Pose with Side Stretch (1 minute total)

• From child’s pose, walk your hands over to one side to stretch your shoulders and back. Hold for 30 seconds per side.

2. Standing Forward Fold with Shoulder Reach (1 minute)

• Stand tall, then fold forward and relax your head toward your knees. Clasp your hands behind your back for a deep shoulder stretch.

3. Lying Figure-4 Stretch (30 seconds per side)

• Lie on your back, cross one ankle over the opposite knee, and pull your leg toward your chest to target the hips and glutes.

4. Seated Spinal Twist (1 minute total)

• Sit tall, cross one leg over the other, and twist toward the crossed leg. Hold for 30 seconds per side.

Why It Works

This workout is built to hit all the right spots. You’re working on strength, mobility, and flexibility—all key to keeping your body in top form. The combination of leg work, shoulder engagement, and core stability gives you a full-body challenge while the flexibility movements keep you limber and injury-free.

Ready to jump in?

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