BEGINNER CORE TRAINING

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

FitClick on October 28, 2009

Users:

706 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Thighs, Chest, Lower Back

Description

Get started with two days each week of core exercise strength training and two days each week of low intensity, fat-burning cardio.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	20	30
Reverse Crunches	-	15	30
Crunch Twists	-	15	30
Hanging Knee Tucks	-	15	30
Bridge (Plank)	-	1	60
Thighs
Smith Machine Squats	85 lbs.	12	90
	95 lbs.	10	90
	105 lbs.	8	90
Chest
Pushups	-	20	60
	-	20	60
Pushup Hold	-	3	60
	-	3	60
Lower Back
Back Extension: Ground	-	10	60
Back Extension: Plank Hold with Lift	-	12	60
Machine Low Back Extensions	80 lbs.	12	60
	90 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	40	-

Workout routine comments

I had back surgery (lumbar laminectomy and spinal fusion) in December 2010. I have put on weight as a result of being very inactive for months pre- and post-surgery. Does anyone know of a safe workout regimen for weight loss designed for people recovering from this type of surgery that I could run by my doctor and my physical therapist? Many thanks!

BettysBack

April 27, 2011 at 3:19am

ive been working out almost every day for thirty minutes whether it be a fast pace walk or a little jogging. today i decided to try these work outs and boy do they work those muscles! i cant wait to see my new body, i'm hoping by march 16 i will be ten pounds lighter and my body will be rockin. if not by mid march maybe by the end... wish me luck!

wilsonba

February 16, 2011 at 7:07pm

I am 65, on blood pressure medicine and cholesterol medicine. The medicine is working, but my Vitamin D level is low and I am experiencing back pain. I want to improve my balance and strengthen my bones.

Grandy6

November 3, 2010 at 11:08am

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