Intermediate with Equipment – Week 3 – Day 7 – Core

Repeat for a total of 3 rounds

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Complete for 12-15 repetitions each side

Standing Cable Woodchop
1. Attach a single handle to the cable machine at the highest position, then choose a weight that feels challenging.
2. Stand tall with the body perpendicular to the cable machine so the right leg is closest to the cable machine.
3. Step a foot or two away from the cable machine with legs about shoulder width apart, knees soft.
4. Keeping the arms straight and hands in line with the right shoulder, pull the handle down and across the body to the left (opposite) hip.
5. From here, return the arms back to the right shoulder, then repeat the movement.
6. Grab the handle with both hands. (left hand over the right)

Primary Muscles Worked
Abdominals

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Complete for 12-15 repetitions each side

Standing Cable Torso Rotation
1. Attach a single handle to the cable machine to be in line with the shoulders. Choose desired weight.
2. Stand tall with the body perpendicular to the cable machine so the right leg is closest to the cable machine.
3. Grab the handle with both hands. (left hand over the right)
3. Step a foot or two away from the cable machine with legs about shoulder width apart, knees soft.
4. Start with the arms fully extended, with the torso, chest, and arms facing the cable machine.
5. Keeping the arms completely straight and feet planted, pull the handle across the body and away from the cable machine.
6. Slowly rotate the arms and torso back to face the cable machine.
7. Repeat the movement, then turn 180 degrees to compete on the other side.

Primary Muscles Worked
Abdominals

Butterfly Sit Ups
1. Lie flat on the back with the bottoms of the feet together, knees pointing in opposite directions This is the start position.
2. Using the abdominal muscles, bring the torso upright, then round over the legs and toes.
3. From here, slowly lower the torso, vertebrae by vertebrae, back down to the start position.

Primary Muscles Worked
Abdominals

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Complete for 10-12 repetitions each side

Medicine Ball Side Slam
1. Stand with feet shoulder width apart and hold the medicine ball just below the chest. This is the start position.
2. Lift the ball around the right side of the hip line and above the head.
3. Bring the ball down to a slam on the left side of the body.
4. Catch the ball as it bounces from the floor and immediately bring it back to the start position
5. Repeat the movement on the same side.

Primary Muscles Worked
Obliques & Abdominals

V-Up
1. Lie flat on the back extending the arms behind the head, feet together, and toes pointed.This is the start position.
2. Keep the legs straight, lifting them simultaneously with the upper body off the floor, while the low back remains on the floor.
3. Keeping the core tight, reach toward the toes. Then slowly lower back down to the start position.

Primary Muscles Worked
Abdominals

2019-11-07T18:24:24+00:00