Cathe Friedrich
Administrator
Core Max is a 60 minute workout that is broken down into the follwoing segments. Feel free to pick and choose anyone of the segments and do them 3 times per week.
Segment One (20 minutes)....no equipment used. Here are the exercises you will be seeing:
1) Super Mans
2) Levitation Holds
3) Hip Lifts Bent Leg
4) Hip Lifts Straight Leg
5) Corkscrew
6) Opposite elbow to knee
7) Reach to outside of knee
8) Frog Style crunches (both knees open to sides)
9) Crunches with straight legs in air
10) Crunches w/knees bent on floor
11) 3 level crunches
12) rope climb crunches
13) Frog Style crunches (second time)
14) 3 level crunches (second time) w/ pulses at the top
15) Ax Crunches
16) Reverse Crunches
17) Crunches w/Arms and legs extended
18) Reverse crunch (second time)
Straight Leg Prone Plank
Hip Dip Planks
Segment Two w/ Stability Ball Only (20 minutes). Here is a list of the exercises you will be doing:
1) Superman on ball
2) Roll Out's
3) Roll In's
4) Roll In's for obliques (legs pull in on an angle)
5) Pikes (jacknife) on the ball
6) Crunches on top of ball
7) Long Lever Ball Exchange
8) Vertical Oblique Rotations w/ legs straight in air
9) Side to Side Chops
10) Ax Chops for Obliques
11) Pelvic Tilt Crunches
Segment #3...Stability Ball AND Medicine Ball (20 minutes)
MED BALL ONLY
1) Superman (no equipment)
2) Curl Up's w/ med ball
3) Rocket Shoots
4) Modified V-Sit
5) Oblique Rotations w/ knees bent in the air
STABILITY AND MEDICINE BALL Together
6) Side to side rotations
7) supine wood chops on a diagonal
8) side to side wood chops on stability ball holding med ball
9) Oblique crunches w/med ball on shoulder
10) Long Range crunches
11) Short range crunches
12) Long Range crunch (2nd set)
13) Short Range crunch (2nd set)
These segments feature some new moves which may feel very different to you at first. Once you see the move, try the move, and get acclimated to it, you will really maximize the benefits of the workouts. As always, keep your focus, use a challenging weight wherever offered, use good form, and execute every rep to YOUR maximal effort.
Clothing.....Tops....manufacturer, KOS USA. Order through Sharon at [email protected] or 888-442-2284 to receive a 20% discount.
Pants by Hotskins....http://www.hotskins.com
Segment One (20 minutes)....no equipment used. Here are the exercises you will be seeing:
1) Super Mans
2) Levitation Holds
3) Hip Lifts Bent Leg
4) Hip Lifts Straight Leg
5) Corkscrew
6) Opposite elbow to knee
7) Reach to outside of knee
8) Frog Style crunches (both knees open to sides)
9) Crunches with straight legs in air
10) Crunches w/knees bent on floor
11) 3 level crunches
12) rope climb crunches
13) Frog Style crunches (second time)
14) 3 level crunches (second time) w/ pulses at the top
15) Ax Crunches
16) Reverse Crunches
17) Crunches w/Arms and legs extended
18) Reverse crunch (second time)
Straight Leg Prone Plank
Hip Dip Planks
Segment Two w/ Stability Ball Only (20 minutes). Here is a list of the exercises you will be doing:
1) Superman on ball
2) Roll Out's
3) Roll In's
4) Roll In's for obliques (legs pull in on an angle)
5) Pikes (jacknife) on the ball
6) Crunches on top of ball
7) Long Lever Ball Exchange
8) Vertical Oblique Rotations w/ legs straight in air
9) Side to Side Chops
10) Ax Chops for Obliques
11) Pelvic Tilt Crunches
Segment #3...Stability Ball AND Medicine Ball (20 minutes)
MED BALL ONLY
1) Superman (no equipment)
2) Curl Up's w/ med ball
3) Rocket Shoots
4) Modified V-Sit
5) Oblique Rotations w/ knees bent in the air
STABILITY AND MEDICINE BALL Together
6) Side to side rotations
7) supine wood chops on a diagonal
8) side to side wood chops on stability ball holding med ball
9) Oblique crunches w/med ball on shoulder
10) Long Range crunches
11) Short range crunches
12) Long Range crunch (2nd set)
13) Short Range crunch (2nd set)
These segments feature some new moves which may feel very different to you at first. Once you see the move, try the move, and get acclimated to it, you will really maximize the benefits of the workouts. As always, keep your focus, use a challenging weight wherever offered, use good form, and execute every rep to YOUR maximal effort.
Clothing.....Tops....manufacturer, KOS USA. Order through Sharon at [email protected] or 888-442-2284 to receive a 20% discount.
Pants by Hotskins....http://www.hotskins.com
