3/8/11 Week 3 Core Challenge

3/8/11     Week 3: 4 Core Exercises

Exercises:

Plank:  20-60 seconds

Side Bridge: 10-30 seconds each side

Frogger Crunches: 20 reps

Stability Ball Handwalk: 5-10 reps





Repeat all four exercises for 3 sets without rest in between.

___________________________________________________________________________________

Week 2: Workout Video for core training

Welcome to week 2: 







Equipment needed:
Stability Ball
A Smile!

So this weeks core exercise are as follows:

1. Stability Ball Leg Curls
2. Crossed Leg Lifts
3. Butt Blasters
4. Modified Burpee

So after doing 20 reps of each exercise you want to repeat up to 3 times.
Remember to properly hydrate and please leave comments or suggestions.

How to do the Elevator Push-Up

Step 1:  Get into the push-up position

 

Step 2: With either your left or right arm go to your elbow while keeping you body flat

Step 3: Next bring the other arm down to your elbow, you will then be in the plank position with your body nice and flat. Make sure to keep your butt down and contracting your core (glutes, abs, back, hips) having a nice straight line.

Step 4: repeat back to the push up position.  This is one repetition.
Enjoy!
Visit My Website

How to do the Prisoner Get-up Exercise

First off you need something to lay down on.

Step 1: You will start by putting your hands behind your head

Step 2: Next you will put one leg behind the other sideways and attempt to sit down on your mat or carpet.

Step 3: Finally lay down completely flat with my hands remaining behind my head.

 

Now keep your hands behind your head and do a crunch then attempt to stand up reaching the original starting position.  That is one repetition.  This is a really fun exercise if done correctly, if you have a difficult time with your hands always behind your head try to use your hands to get up and down but eventually try without your hands.
Enjoy!
Visit My Website

Thanksgiving Massacre Workout

This workout is dedicated to post-Thanksgiving gorging.  Today was very intense and lasted around 45 minutes.  That doesnt include the warm-up and cool down after the workout.

Prisoner Get-Up

Equipment needed:

Aerobic Steps (I use 6 steps on each side) or something similar in height

2 sets of Dumbbells

1 light set (5-10 lbs)

1 heavy set (12-25 lbs)

Jump Rope

Yoga Mat

1 Barbell (20-60lbs total)

Swiss Stability Ball (45, 55, 65cm)

Key:

LW = light weight

HW = heavy weight

Now on to the workout:  (everything will be 12 reps unless noted)

Start with a 10 minute warm-up

1 minute of jump roping

Bicep curls with dumbbells HW

Tricep Kickbacks LW

Shoulder shrugs HW

Box jumps (Box Jump example)

Push Ups

Overhead squats with jump rope

Pike on stability ball (Pike example)

Crunches on stability ball 25 reps

Leg raises (Leg Raises)

Elevator Push Up

1 minute jump rope alternate legs

Stability Ball Push-Ups for 1 minute

Power Clean with barbell (Example)

Oblique crunches on Ball (see my video for example)

Heel drags using the Ball

Box Jumps

Prisoner Get ups (Example)

Incline Push-Ups on Step

Go Jog for 2 minutes with a medium to high intensity

Cool Down for 10 minutes including stretch.

Have a great workout my new Youtube video will be out on 12/3/10 so have a look and post some comments.

Keith

Hunter Fitness Training

Intense Body Conditioning

Extreme day of body conditioning:

The whole workout took about an hour from start to finish.  I started with a light to moderate warmup using my jump rope.  After 10 minutes with my heart rate reaching around 130 bpm i started with the exercises.

1. Standing Barbell curls
2. Standing Kickbacks with dumbbells
3. Push Press (stand with dumbbells next to ears and jump in the air while pushing dumbbells overhead then lower down and repeat)
4. Push-Ups
5. Jumping Jacks
6. Bent over-rows with barbell
7. Overhead squats
8. Jump Rope for 1 minute
9. Crunches on the stability ball (Video)
10. Ball Bounce (check out my YouTube video for help)
11. Burpees
12. Side laterals
13. Dumbbell flyes on the stability ball
14. Lunges with or without dumbbells
15. Butt Blasters on the stability ball
16. Shrugs
17. Box jumps using something higher then 18 inches.  I used 6 steps on eachside from a stair stepper used in an aerobics class.

Repeat this cycle 3 times, all exercises were down with an interval timer for 30 seconds and 10 second transition time.  This workout should burn from 500-700 calories if done with 80% intensity meaning your heart rate should be about 80% of your maximum.
The cool down period about 10-15 minutes included static and dynamic stretching.

Have fun with todays workout and let me know if you have questions or comments.