CORE Fit Friday

Work Your Core and more!

WARM-UP

Jumping Rope: 30 seconds

Jumping Jacks: 30 seconds

Ice Skaters: 1 minute

  • Regression: Perform side steps or curtsy lunge
  • Progression: Add hop with back foot off floor

Butt Kicks: 30 seconds (fast tempo)

High Knee Touch: 30 seconds (slow tempo)

Alternating Groiner (dynamic stretch): 5 – 10 repetitions with 1 – 2 second hold each side

Alternating Pigeon (dynamic stretch): 5 – 10 repetitions with 1 – 2 second hold each side

CIRCUIT 1: Cardio/Plyometrics – 1 minute

Ski Jumps: 30 seconds

(feet and knees together; 3 jumps to left followed by 3 jumps to right; repeat)

  • Regression: Preform body weight squat
  • Progression: Add box to jump on or over

Burpees: 30 seconds

  • Regression: Step backward (instead of jumping), hold plank (omitting push-up), and omit jump at end
  • Regression: Crawl Arounds
  • Progression: Add plank jack

CIRCUIT 2: Balance – 1 Minute

Standing Single-Leg Balance Reach: 5 – 8 repetitions on each side

  • Regression: Stand on one leg (omitting reach) for 10-15 seconds each side
  • Progression: Perform on foam pad, Dynex disc, or BOSU

Reverse Lunge with Front Kick, Alternating: 30 seconds

  • Regression: Perform reverse lunge with 3 count pulse on each side
  • Progression: Add weight, such as dumb bells, kettle bells, or medicine ball

CIRCUIT 3: Supine – 1 Minute

Ball Passes: 30 seconds

  • Regression: Omit upper body movement (perform reverse crunch)
  • Progression: Lift shoulder blades off floor

Ball Floor Bridge: 30 seconds

  • Regression: Omit stability ball
  • Progression: Add hamstring curl or single-leg lifts

CIRCUIT 4: Prone – 1 Minute

Plank Jacks: 30 seconds

  • Regression: Step instead of jump
  • Regression: Perform standard plank, omitting lower body movement
  • Progression: Place hands or elbows on BOSU or stability ball

Supermans on Stability Ball: 30 seconds

  • Regression: Perform in quadruped (on all fours) position, omitting stability ball
  • Progression: Add light, 2.5-5lbs. dumb bells in each hand

POWER MOVE – 3 Minutes

Plyometric Lunges (Lunge Jumps): 90 seconds

  • Regression: Reverse Lunges; Move at your own pace

 

 

 

 

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
This entry was posted in Core Strengthening Exercises, Daily Workout, Flexibility Training, Inspiration and tagged , , , , , , , , , , , , , , . Bookmark the permalink.

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