Workout of the Week – It Starts with the Core
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.
Exercises:
- Warm-Up Crunch – 20 reps
- Squat with Arm Chop – 12 per side
- Plank with Hip Bounce – 15 reps
-
Superman – 20 reps
-
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
Do:
- 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.
Don’t:
- Hold your breath.
- Go too fast.
2. Squat with Arm Chop
Squat with Arm Chop - Finish
Squat with Arm Chop - Start
Do:
- Use your legs to provide the power to stand and swing the arms.
- Resist the shoulders and hips from turning.
Don’t:
- 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
Do:
- 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:
- Don’t let your feet slip.
- Drop your body.
4. Superman
Superman - Finish
Superman - Start
Do:
- 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.
Don’t:
- 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
Do:
- 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.
Don’t:
- 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 colby@windsorsquash.ca
Tags: Colby Martin, Core Training, Personal Training, Strength, Weight Loss, Workout of the Week