Workout of the Week – It Starts with the Core

The Workout of the Week is designed to be a quick, but challenging workout for all levels of fitness and it will get progressively more difficult as the weeks pass.   Your goal should be to complete the workout at least 3 times during the week.  If you cannot complete it, do not be discouraged.  Do what you can and you will notice improvements every week.  If you have any questions or comments, you can leave them as feedback below or e-mail Colby at


Week #2 – It Starts with the Core

The Workout: Do the 5 exercise below a total of 3 times.  Take a 60-90 second break between each exercise and a 2 minute rest between each set.


  1. Warm-Up Crunch – 20 reps            
  2. Squat with Arm Chop – 12 per side                            
  3. Plank with Hip Bounce – 15 reps                         
  4. Superman – 20 reps
  5. Side Plank with Hug – 8 per side 

Colby’s Tips:  Remember to breath! You will find more strength if you exhale during concentric part of exercise (e.g. when doing push-ups, breath out when you push up). And inhale during eccentric (e.g. when doing push ups, breath in when you lower your body).



1.Warm-Up Crunch


Warm Up Crunch - Start

Warm Up Crunch - Finish








  • Lie on your back with your feet on the ground.
  • Swing arms from over your head to your knees, assisting you to sit up.  But only swing as hard as necessary to sit up fully.
  • Pause at the top for a count of 1.
  • Slowly lower yourself back to the floor. 


  • Hold your breath.
  • Go too fast.


2. Squat with Arm Chop


Squat with Arm Chop - Finish

Squat with Arm Chop - Start








  • Use your legs to provide the power to stand and swing the arms.
  • Resist the shoulders and hips from turning.


  • Use the arms and shoulders to move the weight.  The arms swing from the force of standing up (picture a pendulum)


3. Plank with Hip Bounce 

Plank with Hip Bounce - Finish

Plank with Hip Bounce - Start










  • Lower your hips SLOWLY (about 5 seconds) without hitting the floor.
  • Flex the abs to return the hips back up to the start position.


  • Don’t let your feet slip.
  • Drop your body.


4. Superman 

Superman - Finish

Superman - Start









  • Lie on your stomach on a soft mat.
  • Extend your arms straight in front of you and your legs straight behind you.
  • Raise your arms and legs completely off the ground at the same time.
  • Pause briefly before returning to the floor.


  • Go fast. This is a slow pace exercise.
  • Lift too high. As soon as your legs and arms are off of the floor, you don’t need to go any further.


5.  Side Plank with Hug

Side Plank with Hug - Finish

Side Plank with Hug - Start










  • Begin in a side position with your feet stacked on top of each other.
  • Extend your top arm straight above you.
  • Lower your arm in front and across your body until you “hug” yourself.
  • Return arm to the top.


  • Rotate the hips.  They should remain still. 
  • Let the hips drop or sag.


 The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or

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