Try this core workout our 7 am group is doing!

To start off, do a warm up with a 5 min cardio keeping your max heart rate at 60-70%.

Complete 4 sets of each exercise for 30 secs. each with a 15 sec. rest.

After completing the 6 exercises, do a 30 sec of max cardio sprint, followed by 3 minute cool down.

– First off, begin with 3 V-Up Toe Touches.

– Next, alternating Superman.

– Second, plank hold

– Continue with a side plank hold on the right.

– Next, side plank hold on the left.

– Finally, finish it off with Superman.

Why do we usually train the core from the floor? Most people don’t spend the majority of their days on the floor, nor is it common to get injured from lying down or watching television. Injuries typically happen from improper technique, lack of body awareness and limited movement. Standing upright for core training allows you to move your body in all planes of motion and enhances core and spinal stabilization and balance.

It’s time to take a stand. Get on your feet and out of the computer-typing, freeway-driving position you find yourself in way too often. Weight-bearing, multi-joint movements that require more work and recruit more muscle may aid in fat loss— is a goal that may be at the forefront of many of your minds.

The following two multi-joint, multi-planar moves provide a full-body workout while emphasizing core musculature. Modify these exercises to fit your ability. Perform these moves two to three times each for about 30 seconds to 1 minute, or until fatigued.

The Lawnmower

Equipment: resistance band

Preparation: Place right (R) foot in middle of resistance band (one handle will be on ground). Hold handle in left (L) hand and stand upright, feet shoulder-width apart.

Execution: Lower body into squat, rotate torso to R knee and internally rotate L knee and ball of foot. As you stand, pull band up and across chest (as if starting a lawnmower) to L shoulder, and extend band so arm is straight above your head, creating diagonal line of energy from foot to tip of hand. Bring hand back to shoulder height and repeat. Switch sides.

Regression: Move into shallow squat.
Progression: Lessen slack in resistance band.

The Rocky

Equipment: dumbbells

Preparation: With dumbbells in hand, thumbs facing up, lower into squat.

Execution: Lift dumbbells to shoulder height; pull navel toward spine. Once at shoulder height, pull dumbbells to rib cage, elbows pointing back. Stay in squat, and punch both dumbbells forward; pause with arms straight in front (hold 1–3 seconds). Lower dumbbells to starting position.

Regression: Punch in standing position.
Progression: Use heavier weight and/or punch twice before lowering dumbbells.

Progression: Use heavier medicine ball and/or increase tempo.

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