Advanced with Equipment – Week 7 – Day 7 – Core

Repeat for a total of 5 rounds

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

Mountain Climbers
1. Begin on the hands and feet with the wrists underneath shoulders. Keep the abs pulled in and back flat without letting the hips sink.
2. Draw the right knee into the chest, then quickly switch and pull the left knee in.
3. Continue to switch knees, drawing one knee into the chest while the other remains straight. Continuously switching simultaneously using a “running” motion.

Primary Muscles Worked
Abdominals, Shoulders, Quadriceps

Complete 20-30 Repetitions or Complete 20-30 Seconds

Plank Jacks
1. Begin with the shoulders over the wrists, feet together, and back in a straight line, never sinking the hips. This is the start position.
2. From here, jump the feet wide, then jump the feet back together, similar to the motion of a jumping jack.

Primary Muscles Worked
Abdominals, Shoulders

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

Sprinter Sit-Ups
1. Lie down flat on the back, legs straight out in front, and hands at the side of the body. This is the start position.
2. Sit up while bringing one elbow to the opposite knee.
3. Reverse the move to return to the starting position, then repeat the movement with the opposite knee and elbow.

Primary Muscles Worked
Abdominals

Plank Single Arm Reach
1. Begin with the shoulders over the wrists, feet together, and back in a straight line, never sinking the hips. This is the start position.
2. Reach one arm straight out so your hand is in line with the shoulder, keeping the hips parallel to the floor.
3. From here, return to the start position, then switch arms.

Primary Muscles Worked
Abdominals and Shoulders

Repeat for a total of 5 rounds

2019-12-17T16:31:22+00:00