Reena Vokoun leads a 20-minute mat workout targeting core and glutes through push-ups, plank variations, and leg lifts. The sequence includes side-plank transitions, opposite-arm/leg extensions, dynamic knee drops, and seated lower-ab work like pedaling motions and scissor legs.
Hey, guys! This is Reena Vokoun with PassionFit. We are heading into our mat section where we're going to focus on your core, as well as your glutes, and a little bit of upper body as well. So let's start with some push-ups and some side planks. That'll also work your core as well. So your hands are gonna be about shoulder width apart, and you're gonna either be up on the balls of your toes, or if you wanna modify, you can be on your knees. Either is fine. I just wanna make sure that everybody's core is tucked in tight and you've got a neutral spine and a flat back. So we're gonna come up, either knees or on the balls of your feet, and you're gonna take it down into push-up, and then you're gonna give me a side plank. Down into push-up in the middle again, and a side plank to the other side. Let's try that again. Down and up, side plank, and center. Down, up. Let's do a couple more of these. You guys are doing great. Down and up, side plank. Again, down and up. Gimme 2 more. Down. Great job. I know it's getting hard. Keep it up. Last one. Good job. Let's go into a child's pose. So sit back, stretching out your arms as well. Feeling a good stretch in that back. And we're gonna move into working the glutes. So I want you to keep your hands shoulder width apart. Knees are also about shoulder width apart. And I want you to extend your right arm and your left leg. Now, if this feels too challenging for you, You can always drop one arm, but your right arm and your left leg are out, and you're gonna bring your knee and elbow in, and then push it out. Bring it in and out. Great job. Good. Working that core. In and out. Give me a couple more like this. Give me 2 more. And now I want you to just lift. That arm and leg up, up. Great job. Keep that toe pointed. Again, watch that back. Keep a neutral spine. Great job, guys. Couple more like this. Lift, lift, and turn that pointed toe into a flex and lift that heel up towards the ceiling. Working the hamstring as well as the glutes. Couple more. 4, 3, 2 and 1. Good job. Child's pose, rest for a second, catch your breath. And we're going to take it over to the other side. So I want you to extend your left arm and your right leg. Let's try this on the other side. Knee and elbow come in and out, into the center, pull it out. Good job. Again, engage that core, watch that back. You guys are doing great. Knee in and out. Good. Give me a couple more like this. Here's 4 more. 3, 2, and 1. Hold it out there and lift up towards the ceiling. Good. Lift it up. Point that toe. Really work the glutes, work the bottom. Great job. Keep the balance with that core engaged. Lift it up. Couple more like this. 4, 3, 2. Now flex the foot. Work the hamstring as well as the glute. Keep it going. Lift. Couple more. Last 4, 3, 2, and 1. Bring it down. Child's pose once again. Hold that stretch. And we're gonna do a little bit of plank work. So I want you to come up onto your elbows next. You'll be on the balls of your feet, and I want you to drop one knee down at a time. So you're gonna drop down, down. Good job. Keeping that core tucked in, neutral spine. Good. Alternating knees. Gimme 8 more like this. 8, 7, 6, 5, 4. And now let's pick up the pace. So I want you to jog it out with the knees. Hold that plank. Upper body's working hard. Core is tucked in tight. You'll also start to feel this in your thighs as well. Keep it going, guys. I know it's burning. Keep it up. 8 more. 8, 7, 6, 5, 4, 3, 2, and 1. Bring those knees down. Great job. Alright. And we're just gonna take it side to side. Where your hip is gonna touch the mat. So you're back up in plank. Clasp your hands together. On the balls of your feet. And you're just gonna drop your hip almost to the mat. This is working the side of your body, your waistline. A little bit of obliques as well. Great job. Take it side to side. Couple more like this. 4 more. 3, 2— watch that back— and 1. Good job. Knees in, hold it here. And we're going to do a little bit of traditional core work. So I want you to sit back on your mats, and I want you to come back onto your elbows. So we're going to do a little bit of pedaling and biking. So when you're sitting back in your elbows, make sure not to shrink down and sink those into the shoulders. Keep the shoulders back, chest is up, feet are flexed, and you're just gonna push, push, working the lower abdominal muscles. Good job. Lead with the heel, keep your feet flexed. Great. Push it out, out. Couple more like this. Now double time. Push it out a little faster. Working a little bit deeper into the lower abdominal region. Keep it going, guys. Push it out. 4 more like this. 4, 3. You'll feel it in your thighs as well. And let's bike it out right here. Bike it out. Good. Use those heels, pushing. A couple more, and then we're going to reverse that bike. Here we go. Take it back, back pedal. Good. Last 4 right here. 4, 3, 2, and 1. Bring your knees in, and I want you to lay back. We're gonna go into our last core move, which is the scissor. So straighten those legs, point your toes, and just bring it up and alternate legs. You can be at about a 45-degree angle off the mat. Great job. Up, up. Grab hold of each leg. Couple more. Last 4, 3, 2, and 1. Good job. Bring it down. Alright. Well, that completes our glutes and our core section of our workout. Thanks so much, you guys did great. Please subscribe to my YouTube channel. Leave me some comments. I'd love to hear your feedback. So please, uh, reach out. I look forward to hearing from you, and I'll see you next time.
