Wednesday, July 16, 2008

To the Core

Its been a hard week and its time to give most of our body a break. This should be an easy workout when it comes to heart rate. For all of these exercises, keep your back straight and belly tight.

Warm up with a 10-15 minute run or fast walk prior to starting this workout.

Lay on your back with your hands to your side and legs straight out in front of you. Raise your feet six inches off the ground. (Six Inches is what we will call this)

Next perform the plank (prone) as pictured below.

Next you will perform the bridge as pictured below.

Next perform the bird dog as pictured below. For this workout raise your arm and opposite leg at the same time while maintaining a tight core. Hold this position for 5 seconds, return to the starting position and perform it using the other leg and arm. That is one rep.

Next perform the hydrant. For this workout your leg will rotate out from the hip while keeping your core tight. Hold the up position for 5 seconds before returning to the start. Perform all reps on one side before doing the other leg.

The whole workout:

Six inches and Plank: Alternate positions for 30 secs, 45 secs, 60 secs, 90 secs.
Bridge: 3 sets of 10 reps
Bird Dog: 3 sets of 10 reps
Hydrant: 3 sets of 10 reps per side
Crunches: 100 reps

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