Core Conditioning Workout
This core conditioning workout consists of one workout to be performed up to three times per week. For example, Monday, Wednesday, Friday. Per form the core workout as a circuit with one exercise after the other, resting as little as possible after each exercise. Once you have completed all five exercises (one circuit) take a brief break to catch your breath and repeat the circuit two more times.
Workout
Plank
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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|
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30 sec
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Slow
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|
|
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Description
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Balance on your toes and elbows, with your torso about 6 to 8 inches from the floor.
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Hold your legs, hips, torso, neck and head in a straight line.
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Tighten your abdominal muscles.
ProTip
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Align your entire spine straight
Mistakes
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Dropping the head
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Drooping the lower back
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Dropping the hips
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Sticking the hips up too high
Bent Leg Sit-up
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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15
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|
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Moderate
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|
|
|
Description
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Lie supine with the knees bent.
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Gently clasp the hands behind the head.
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Maintain a neutral alignment in the cervical spine.
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Slowly curl the upper body by flexing the trunk.
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Pause and return slowly to the starting position.
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Repeat.
ProTip
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Keep the chin tucked and neutral with the cervical spine.
Mistakes
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Using momentum.
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Forcing the chin forward.
Cable Swiss Ball Wood Chop
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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15
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|
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Fast
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|
|
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Description
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Sit on the swiss ball, grip handles tightly and extend your arms in front of you.
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Pull the cable and rotate your trunk.
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Return to starting position.
ProTip
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Keep your torso upright as you rotate.
Mistakes
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Bending your elbows and leaning forward as you rotate.
Exercise Ball Tuck
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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15
|
|
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Moderate
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|
|
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Description
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WIth your hands firmly on the ground, place your feet on the exercise ball.
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Raise your hips, and keep your back straight.
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Slowly tuck your knees towards your arms.
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Pause, and extend your legs to starting position.
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Repeat.
ProTip
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Keep your back straight and your hips up.
Mistakes
Hanging Leg Raise
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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15
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|
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Moderate
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|
|
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Description
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Grip the bar firmly with both hands and hang from the bar.
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Let your legs dangle.
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Raise your legs to hip height. keeping your knees slightly bent.
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Stabilize your trunk and your upper body, and keep your torso perpendicular with the ground.
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Return your legs slowly towards the ground.
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Repeat.
ProTip
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Use a slow, controlled movement.
Mistakes
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Whipping the legs up.
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Swinging your upper body from the bar.
Category Name
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Exercise Name
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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Exercise Name
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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