Beginners Core Workout |
Medium Level Core Workout |
Advanced Level Core Workout |
BEGINNER CORE WORKOUT--Do the exercises as they are
laid out with the rest prescribed. If this is too difficult, you can
add rest where needed, but you need to get stronger. If you aren't
sure about some of these exercises, you can watch the video that
Averie Engel created--hit link above..
Plank for 30 seconds/Rest for 20 seconds
Mountain Climbers for 20 seconds/ Rest for 30 seconds
Flutter Kicks for 20 seconds/ Rest for 20 seconds
Scissor Kicks for 20 seconds/ Rest for 20 seconds
Double Leg Raises (6" to 90 degrees) for 30 seconds/ Rest for 20
seconds
Heel Taps (x 30 on each foot)/ Rest for 20 seconds
Mermaids (or Reverse Mermaids) for 20 seconds/ Rest for 30 seconds
Pushup Plank for 30 seconds
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INTERMEDIATE CORE WORKOUT--Do the exercises as they
are laid out with the rest prescribed. If this workout is too
difficult as is, then do the Beginner workout. Do not change it to
meet your limitations. If you aren't sure about some of these
exercises, you can watch the video that Matt Steinberg created--hit
lnk above.
Warmup Set
Pushup Plank for 60 seconds (perform one pushup every 20 seconds)
Set 1 (20 seconds each--no rest between exercises)
6 Inches
Scissor Kicks
Small Circles (Left)
Small Circles (Right)
Reverse Mermaid
Mermaid
BREAK 15 seconds
Set 2--no break between exercises
Russian Twists (25 on each side)
Crunches x 30
V-Ups (3 sets of 15, break 5 seconds btw sets)
BREAK 15 seconds
Set 3--(20 seconds each--no rest between exercises)
6 Inches
Scissor Kicks
Small Circles (Left)
Small Circles (Right)
Reverse Mermaid
Mermaid
BREAK 15 seconds
Cool down set
Plank for 60 seconds
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ADVANCED CORE WORKOUT--Do the exercises as they
are laid out with the rest prescribed. If this workout is too
difficult as is, then do either the Intermediate or Beginner
workout. Do not change it to meet your limitations. If you
aren't sure about some of these exercises, you can watch the
video that Sam Nubile created--hit link above
Warmup Set
Plank for 60 seconds (perform one pushup every 20 seconds of the
plank).
BREAK 15 seconds
Set 1 (30 seconds each--no rest between exercises)
Six Inches
Flutter Kicks
Small Circles (Left)
Small Circles (Right)
Mermaid
Reverse Mermaid
BREAK 15 seconds
Set 2 (90 seconds each--no rest between exercises)
Russian Twist
Boat Pose
Penguin (Heel) Taps
Dead Bugs (Alternate every 10 seconds)
BREAK 15 seconds
Set 3
V-Ups (4 sets of 20 reps/ break for 10 seconds btw sets)
Windshield Wipers (2 sets of 20 reps/break for 10 seconds btw
sets)
Side Plank Dips (3 sets of 20/your break is just repositioning
your body)
Side Crunch (2 sets of 30/ your break is just repositioning your
body)
BREAK 20 seconds
Cool down set
Plank for 60 seconds (pushup every 30 seconds)
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Beginner's Core Workout |
Medium Core WorkoutAva Wilmot (do for 30-40 secs each) |
Advanced Core WorkoutLilly Shapiro |
Band WorkoutKavita Shah |
Hip Workout |
Hurdle Workout |
JUMPS Warm Ups
High Knee -20 meters
Side Skips -20 Meters
Lunge – Bulgarian Deadlift -10 meters
Side lunge – 10 meters each way
Kariocha – 20 meters
Squat turns - 20
Skip to
pop up -10 meters
Skip with arm punch 20 Meters
Butt Kicks – 20 meters each leg
Twisting Lunges – 20
Power Skips – 20 meters
Accellerations - 3 x 30 meters |
Videos
Shot Put Drills
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8 MINUTE AB CIRCUIT
BICYCLES
45 SEC
SCISSORS
45 SEC
CABLE CUTTERS
45 SEC
MERMAIDS
45 SEC
SIDE CRUNCHES
1 MIN. EACH SIDE
REVERSE MERMAIDS
45 SEC
VUPS
45 SEC
FLUTTERS
45 SEC
MINI V’S
45 SEC
PLANK
1MIN 30 SEC MIN.
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STRENGTH CIRCUIT
PUSHUPS -30
SIDE CRUNCHES – 30 EACH SIDE
MOUNTAIN CLIMBERS – 30
SUPERMAN -20
PLANK – 1 MIN
SQUAT THRUSTS -30
6-90S- 15
PUSHUPS -30
LUNGES -30
SQUAT JUMPS – 30
MERMAIDS – 30
BURPEES – 30
SPLIT JUMPS - 30
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HIP GIRDLE CIRCUIT
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HIP GIRDLE CIRCUIT
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