Move with Nicole: Abs and Booty Class

General Class Information

• Type: Abs and booty workout session
• Equipment Needed: None, just yourself and a mat

Warm-Up Routine

1. Standing Stretches

   • Stand at the back of the mat, feet hip-distance apart.
   • Stretch arms up, then alternate side stretches.
   • Hands on shoulders, elbows wide, twist side-to-side.

2. Forward Fold and Downward Dog

   • Roll down over legs, hold opposite elbows, sway side-to-side.
   • Walk hands forward to downward-facing dog.
   • Pedal heels, alternating bending knees.

3. Hovering Knees in Downward Dog

   • Hover knees a few inches off the floor, then press back.
   • Repeat sequence, ensuring shoulders over wrists.

4. Cat-Cow and Child’s Pose Sequence

   • Flow through arching and rounding spine between tabletop and child's pose.

Booty and Core Series

1. Left Leg Extensions on All Fours

   • Extend and bend the left leg back.
   • Add side knee lifts, focusing on inner thigh parallel to the floor.

2. Forearm and Glute Work

   • Lower to right forearm, perform knee taps/side kicks.
   • Leg circles and reverse circles to engage the core and glutes.

3. Reversing Sides

   • Repeat sequence with right leg adjustments.
   • Focus on balance and core engagement.

Abdominal Series

1. Knee and Toe Taps

   • Interlace hands behind the head, alternate toe taps.
   • Challenge option: Tap toes further or closer.

2. Full Extension and Arm Movement

   • Extend legs diagonally, reach arms overhead, curl up.

3. Flutter Kicks

   • Flutter kick legs while pressing palms down, keeping shoulders lifted.

4. Seated Roll to Cobra

   • Transition to Cobra for spine and ab release.

Leg and Lunge Series

1. Three-Legged Dog to Knee Taps

   • Move from three-legged dog to plank, knee taps to elbows.

2. Lunge and Curtsy Sequence

   • Forward lunge, curtsy behind, and knee bends.
   • Add a kick back for increased challenge.

3. Standing Twists

   • Hands behind head, twist elbow to knee, moving backward on mat.

Final Abs and Plank Work

1. Forearm Plank to Side Twists

   • Sidearm plank with twists, alternating sides.

2. Walking Feet in Plank

   • Options for walking feet out/in or adding jumping jacks.

Cool Down and Stretch

1. Child’s Pose and Cobra

   • Child’s pose, followed by Cobra for abs.

2. Lunges and Pigeon Pose

   • Step forward lunges, followed by Pigeon Pose on each side.

3. Seated Twists and Stretches

   • Seated cross-legged twists to each side.

4. Final Breathing and Closing

   • End with deep inhale, arms reaching up, and hands to heart.

End of Class

• Encouragement to like, comment, share, and subscribe for more classes.
• Gratitude expressed to participants and a positive send-off.