The Weekly Workout is a great way to keep fit when you are not working out with your trainer. No specialized equipment is necessary and it is always changing (weekly of course) to keep you on your toes. Your trainer may have recommended this as part of your weekly assignments, so follow any specific instructions they may have given you about adapting this week's workout to fit your personal goals. Good luck!
The Weekly Workout is a great way to keep fit when you are not working out with your trainer. No specialized equipment is necessary and it is always changing (weekly of course) to keep you on your toes. Your trainer may have recommended this as part of your weekly assignments, so follow any specific instructions they may have given you about adapting this week's workout to fit your personal goals. Good luck!
Workout for the week of: Monday 6/7/21
Core Principles!
Enjoy this challenging core workout!
Perform each exercise in the list as a circuit. Take a 1 minute rest after all 10 exercises are completed and then repeat for a total of 3x.
Level 1 - 30 seconds per exercise, Level 2 - 45 seconds per exercise, Level 3 - 60 seconds per exercise.
Forearm plank
Really think about perfect posture (and try to maintain it).
Clam shells- 30 sec each side
Boat/Bow pose
alternating each pose for appx 5 sec (Boat pose- face up keeping legs and arms off the ground with just butt on the ground. Bow- face down with arms and legs and only stomach on ground)
Bicycle kicks
Swim kicks
lay face down, legs and arms extended off the ground, engage core and kick!
Crab walks
3 steps forward and 3 steps backwards, alternating for the entire duration
Plank on hands +
Alternate bringing right knee to right elbow, and left knee to elbow
Russian twist
In Boat pose, alternate twisting your trunk touching down on the ground on either side of you
Side plank to side plank
Side plank for 5 seconds each side and rotate with a smooth transition keeping plank posture the whole time
Bird/Dog
On all "fours". Extend out left arm and right leg keeping neutral spine. Alternate sides with 5 second hold for each