A word before I hand over the workout. . . Your core is SO important!! You may not realize it but your core helps you in so many activities day to day. From picking up clothes and toys off the floor, to being able to carry a baby and chase one at the same time. Your core also helps your body stabilize itself so that you avoid back pain. I like to add core-like workouts in my classes, they go great with so many other exercises. This workout is strictly core. I hope you like it.
Warm up for 3 minutes doing jumping jacks, jump rope, jogging in place (you choose)
Plank 30 sec. (get in push up position and hold, goal is to be on your toes)
Reverse Plank 30 sec. (sit down with feet out in front, with hands next to hips on floor push hips up toward ceiling, creating a 45 degree angle with body, hold)
Plank 30 sec.
Reverse plank 30 sec.
Rest 30 sec. (sit back in child's pose, sitting back on knees and chest to floor with arms extended)
Crunchies 30 sec. (with feet on floor and knees bent, place hands loosely behind head and crunch up to ceiling, visualize a orange between chin and chest)
Leg lifts 30 sec. (place hands under hips, extend legs straight out and move them from ceiling to floor, do not touch floor, keep legs straight)
Crunchies 30 sec.
Leg Lifts 30 sec.
Rest 30 sec. (pull knees in to chest and hold)
Bicycles 30 sec. (lay on back and place hands behind head, alternate bending and straightening opposite legs as you twist the shoulders, taking elbow to opposite knee)
Get ups 30 sec. (lay on back and move to standing without touching floor to help you.)
Bicycles 30 sec.
Get ups 30 sec.
No rest
Superman 30 sec. (lay on stomach, while looking at floor raise torso up a few inches and then back down. You may raise your hands over head for more advanced.)
Swim 30 sec. (same position as superman, extend hands overhead and legs straight, pick up legs and arms a couple of inches and flutter kick and swim with arms.)
Superman 30 sec.
Swim 30 sec.
Cool down 3 minutes (take deep breathes in child pose, pull knees in and roll from side to side)
The goal is not to rest until told to. Moving quickly keeps your core in burn mode. Let me know if you have any questions.
Jess
Subscribe to:
Post Comments (Atom)
3 comments:
Great! I'll be trying this soon. Thanks for getting this posted.
I love this blog! I have lower body today and I love planks. I'm going to do this for the core portion of my workout. Thanks!
Not that you will be looking at this comment but it's all about the "V" shape baby! If I can do this at home even better. This is great stuff. I was just at the store looking to buy a Men's Health mag that had some aps and core workouts but now I don't have to spend $10. Maybe I should mail that to you instead. The check is in the mail baby! If you know what I mean:C)
Post a Comment