This workout is part of Cathe Friedrich’s Lift, Move & Restore program. This program contains workouts for people who are fit but aging and want to take things down a notch but also want to age well. She notes that these workouts can also be used as recovery workouts for advanced exercisers.
Functional Core Fusion contains the main workout, which is a 32 minute core workout plus an 11:30 minute core bonus that kicks things up a notch. I did not do these two workouts together. In fact, I did the Level 2 functional core bonus before I tried the main workout. I used it as an add on/finisher after another workout. It was a tough and challenging core workout. I was definitely struggling during certain exercises–either because they were advanced and burned (oblique crunch) or they were a balance challenge (tap down plank). I did have to do the modification provided for the Standing Arabesque because I cannot balance on one leg that long due to having plates and screws in my heels.
I initially felt dread about the main workout. I do not like long mat based core workouts. But after previewing this workout my dread disappeared. It looked like lots of fun and when I actually did it, it did not disappoint. At the beginning of the workout Cathe explains that the focus of this workout is your entire core–not just your front abdominals but the front, sides, back, glutes and hip flexors. Everything was doable for me and I feel it work me well. One particular exercise was tough–the hamstring roll ins. I did struggle with that one since it not only works your hamstrings and thighs isometrically but is also an unusual balance/stability challenge. But again, it was still very doable. The workout starts with an active warm up using your stability ball and ends with a feel good stretch using the stability ball. In fact, you use the stability ball for every single thing in this workout. I adore this workout. Another amazing recovery level workout.
Functional Core Fusion is 31:56 minutes; 6 minute warm up and 3:25 minute stretch. Equipment: stability ball and fitness mat. Cathe is already holding the ball at the beginning of the workout since it is used for the warm up.
- Roll outs (high double kneeling on mat with stability ball in front of you, place sides of hands on ball and roll forward keeping body straight then roll back)
- Saluting superman (lean belly on stability ball, toes on ground, one hand rests on ball and other hand is at forehead like you are saluting, in this position, raise and lower torso)
- Elbow to knee crunch combo (side lean on stability ball with one knee on ground, top arm is extended overhead and top leg is extended straight, pull knee into chest while bringing elbow down to knee then extend both straight again then raise straight leg while also bringing straight arm down to thigh)
- Knee ins (straight arm plank with hands on mat and ball under knee/shin area, pull knees into chest then roll ball back out)
- Push ups (straight arm plank with hands on mat and hips, thighs or shins (depending on your level) on the ball, do push ups in this position)
- Windshield wiper (lay on back with legs extended to ceiling and stability ball between calves/shins, arms are extended out to sides on mat, rotate legs/ball side to side)
- Reverse crunch (lay on back with legs extended to ceiling and stability between calves/shins, arms are extended out to sides on mat, lift hips into a reverse crunch, when you lower hips bend knees and tap ball to floor)
- Hamstring roll ins (lay on back on mat with heels and calves resting on ball, lift hips off mat, roll ball in to glutes, roll ball back out and lower glutes briefly back to mat; with legs extended straight and heels/calves still resting on ball, lift hips and hold isometrically; hips still raised, raise both arms to ceiling; extend one arm overhead and lower the other to hip level; hips still lifted isometrically, arms extended straight to ceiling, scissor arms then pull elbows down to floor)
- Ball toss (lay on back holding ball in hands, legs are extended to ceiling and open wide in a V, toss ball and catch with feet, open legs and when ball drops catch ball with hands; hold ball between feet and rotate ball side so side using feet)
- Wood chop crunch (start sitting on ball, roll down so low and mid back are leaning against ball, extend arms overhead with hands clasped, crunch upper body while bringing arms down and chopping them between legs)
- C curve roll (start sitting on ball, roll down so low and mid back are leaning against ball, open arms out to sides as if holding a huge beach ball, keeping arms stationary, roll torso side to side)
Level 2 Functional Core Bonus is 11:32 minutes. Equipment: stability ball, yoga/pilates ball and fitness mat.
- Revolving core (sit on mat with legs extended in front of you and knees slightly bent, open one arm out to side and hold the yoga/pilates ball against the hand with your other hand, slowly lower torso then raise it again while also rolling ball along arm and across chest by doing a “finger walk” with the ball, once you get to shoulder circle arm back around to start)
- Standing Arabesque (start with legs in split stance and back leg in kickstand, hold yoga/pilates ball against thigh with same side palm, hinge torso forward lifting back leg up straight behind you while also rolling ball down leg, Cathe shows a modification w/ back toe in kickstand)
- Oblique crunch (sit on mat and lean back with yoga/pilates ball in small of back, hands behind head, raise one knee and tap opposite elbow to knee, repeat on other side, lift straight leg and tap toe with opposite hand, repeat on other side)
- Single leg roll up (lay on back with both legs extended, the heel/Achilles of one leg rests on yoga/Pilates ball, hold stability ball in both hands over head, do a full sit up reaching stability ball to ceiling then forward to toes while also bending knee of leg with yoga/Pilates ball under it and rolling yoga/pilates ball in)
- Tap down plank (straight arm plank with stability ball under shins, lower one leg and tap toe to mat, alternate legs)
- Dead bug (lay on back and raise legs w/ knees bent at 90 degrees, place stability ball on shins with fingertips holding ball in place, extend one leg overhead while also extending opposite leg straight, alternate sides, non-moving hand/leg holds ball in place)
Premixes:
Main workout + Bonus 41:44 minutes
Timesaver #1 – First Half 21:18 minutes
Timesaver #2 – Second Half 19:15
Timesaver #3 – Warm Up + Level 2 Bonus 20:41
Mish Mosh:
Scrambled #1 32:14 minutes
Scrambled #2 30:11 minutes
