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  • 02 Core Program

    Încărcat de

    stef1976
    39 vizualizări7 pagini
    The document outlines seven core workout routines, each consisting of 6-9 abdominal exercises. Workout #1 focuses on exercises like V-ups, ab wheel rolls, and toe touches. Workout #2 includes crunches, V-sits, and side knee lifts. Workout #3 features crossover crunches, bicycles, and sit backs with twists. The remaining workouts incorporate equipment like Swiss balls, medicine balls, and an ab rocker for added challenge.

    Descriere originală:

    Fitness Swiss Ball

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    The document outlines seven core workout routines, each consisting of 6-9 abdominal exercises. Workout #1 focuses on exercises like V-ups, ab wheel rolls, and toe touches. Workout #2 includes crunches, V-sits, and side knee lifts. Workout #3 features crossover crunches, bicycles, and sit backs with twists. The remaining workouts incorporate equipment like Swiss balls, medicine balls, and an ab rocker for added challenge.

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    39 vizualizări7 pagini

    02 Core Program

    Încărcat de

    stef1976
    The document outlines seven core workout routines, each consisting of 6-9 abdominal exercises. Workout #1 focuses on exercises like V-ups, ab wheel rolls, and toe touches. Workout #2 includes crunches, V-sits, and side knee lifts. Workout #3 features crossover crunches, bicycles, and sit backs with twists. The remaining workouts incorporate equipment like Swiss balls, medicine balls, and an ab rocker for added challenge.

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    din 7

    Core Workout #1

    1. V-Ups10

    2. Ab Wheel20

    3. Toe Touches30

    4. Roman Chair Knee-Ups20

    5. Single Leg Lifts15 each leg

    6. Manual Sit-Ups10

    Core Workout #2
    1. Crunches50

    2. V-Sits50

    3. Sit Backs15

    4. Side Knee-Ups15 each side

    5. Single Leg Knee Drives15 each leg

    6. Butt Lifts10

    Core Workout #3
    1. Crossover Crunches15 each way



    2. Bicycles75



    3. Sit Backs w/Twist25



    4. Bench Twists10 each way

    Core Workout #4
    1. Swiss Ball Crunches25

    2. Swiss Ball Plate Twists10 Each Way

    3. Swiss Ball Hip Flexion20

    4. Swiss Ball Leg Curl20

    5. Swiss Ball Transfers10

    6. Swiss Ball Windshield Wipers10 Each Way

    7. Swiss Ball Push-Up PositionFor Time

    8. Swiss Ball Table Top PositionFor Time

    9. Swiss Ball Single Leg BridgeFor Time

    Core Workout #5
    1. Medicine Ball Sit-Up n Toss10


    2. Medicine Ball Passes10 each way


    3. Medicine Ball Wood Chop20


    4. Medicine Ball Diagonal Partner Toss10 each way


    5. Medicine Ball Partner Crunch20


    6. Medicine Ball Sit Back w/Twist10
    Same as regular Sit Back w/Twist, but add medicine ball
    Core Workout #6
    1. Supermans10 Each Way


    2. Spiders10 Each Way


    3. Crossover10 Each Way

    Core Workout #7
    1. Ab Rocker10


    2. Front BridgeFor Time


    3. Side BridgeFor Time


    4. Back BridgeFor Time

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