Maintaining your core is vital to injury prevention. We use our core everyday, all day in everything we do. So having a healthy and strong core improves our quality of life. Today I am sharing with you the 30 minute core workout vol. 3 that is sure to tone up your entire core! This workout is tough but it is worth it. For this workout you will need:
- Yoga Mat
- Two light weights (a 3 lb. or 5 lb.)
- Water Bottle
BEFORE YOU WORK OUT PLEASE CONSULT YOUR DOCTOR, ESPECIALLY IF YOU DO NOT WORK OUT REGULARLY. YOUR HEALTH IS PRIORITY NUMBER ONE AND MY DESIRE IS FOR YOU TO BE SAFE. LOVE DOING LIFE IS NOT LIABLE FOR ANY INJURY THAT MAY OCCUR FROM THE COMPLETION OF THIS WORKOUT.
My fitness philosophy consists of lean muscle, stretching, and maintaining quality of life.
Lean muscle is much more functional than big, bulky muscle. The way to achieve lean muscle is low weight high rep. Our bodies are asked to do the same thing every day several times a day and building lean muscle helps you achieve those tasks.
Cardio and building muscle are important elements to staying fit, however, without stretching the first two do not matter. Stretching is vital to maintaining an injury-free life. Stretching goes hand in hand with building muscle and should never be neglected.
Quality of Life
When I formulate my workout routines I first and foremost consider my audience. I know the people who take my Group Ex classes. I know the abilities of those attending my class and from there I compile my plan. Maintaining a person’s quality of life is top priority. If you are someone who wants to continue living the life you are currently living or live a more active life then my workout plans are for you!
Before you work out please consult your doctor, especially if you do not work out regularly. Your health is priority number one and my desire is for you to be safe.
I have also included the playlist that accompanies this workout. That way you do not have to waste 10-15 minutes looking for the right music. One thing you should know about my workouts is I do each exercise to the tempo of the song and I also do the exercise for the entirety of the song. Most people can do five crunches but to be able to do several sets of crunches that is where the real change takes place!
CRUNCHES & PENGUINS
(You will need your yoga mat)
Form: Laying on your back. Knees up. Feet on the ground about a foot away from the bum. Soft fingers are placed at the base of the head. Keep space under the chin to keep the airway open. Gaze is straight up. Lift the should blades off the ground and back down. For Penguins- Keep the shoulder blades off the ground. Alternating the touch from one heel to the other. Do several sets for each one. About 40 crunches and 40 penguins. Do not stop till song is done.
WEIGHTED CROSS CRUNCH
(You will need your yoga mat and one weight)
Form: Begin in regular crunch position – laying on your back, feet on the floor, and knees in the air. Start with your arms over head with weight in both hands. It is VERY important to keep your elbows in towards each other. This keeps your shoulders in a supported position. Bring the weight up over the head to one side for a cross crunch then bring the weight back. Do the same thing on the other side. Do 16 reps. Then do a full cross sit up. Do this until the end of the song.
FROG CIRCLE & BEATS
(You will need your yoga mat)
Laying on your back. Hands are under the pelvis. Belly button is traveling back towards the spine for neutral spine. Start with the legs straight up in the air. Then drop them straight out. Then draw the knees in towards the chest. Repeat several times then reverse. For beats- Knees are straight. Legs are up over the pelvis. Alternate one leg over the other. Do this several times and don’t stop until the song is over.
DOLPHINS & PRONE REVERSE CRUNCH
(You will need your yoga mat)
Form: For Dolphins – Start in a plank on your elbows. Make sure your elbows are directly under your shoulders, this helps protect your shoulders. Reach your bum into the air then slowly lower back down to your plank position. Be sure to keep your core tight so that the movement is controlled and keep your low back flat. For the Prone Reverse Crunch – Start by laying on your belly. Hands can be beside the hips, out to the side like a “T”, or out in front like Superman. Keeping the legs straight, lift your chest off the ground. You will feel this in your low back, bum, and hamstrings. Do several regular sets, around 30. Then pulse, around 20 sets.
(You will need your yoga mat & one weight)
Form: Place the hands under the shoulders. Elbows are straight. Push the shoulder away from the ears so you are pushing down into the ground. Place the weight in the “knee pit” (yes that is the technical term HAHA, I have no idea if that is right. That’s just what I call it) Lift the bottom of the foot straight up. The knee should be facing down towards the ground. Be sure the leg does not turn out sending the knee to the side. Do several sets, about 20-25 for each side. Do not stop till the song is done.
SUPINE BENCH PRESS & FLIES
(You will need your yoga mat and a set of light weights)
Form: For Supine Bench Press – Start by lying on your back and the bottoms of your feet flat on the ground. With one weight in each hand raise your weights into the air just over your chest. The ends of the weights should be touching so the palms of your hands are away from your face. Lower you elbows to the ground and back up again. Do about 30 repetitions of this exercise followed by 16 pulses. For Supine Flies – Start by lying on your back and the bottoms of your feet flat on the ground. Turn your palms so they face one another. Lower your arms down so that your triceps make contact with the floor. You will have a slight bend in the elbows. Then bring the weights back together. Do about 30 repetitions followed by 16 pulses. Continue this cycle till the song ends.
Once you have completed the exercises above take at least ten minutes to stretch. Please DO NOT skip this step. I will include a stretching specific routine in the near future. It is just as important as the exercises above and is vital to your overall health. You will most likely be sore, which is good, so make sure you continue to stretch, drink water, and workout again. Doing a second and even third workout during the week helps keep the soreness down. It is hard but totally worth it. I promise!
OTHER WORKOUTS – FULL BODY WORKOUT VOL. 1 AND 30 MINUTE CORE WORKOUT VOL. 1
There you have it! One of my own personal workout routines that I have been doing for years. I hope you love these workouts as much as I do. Please contact me if you have any questions!
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