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

Reverse Crunch Video http://www.ehow.com/video_16237_reverse-crunch.html

MzFit

February 22, 2010 at 9:37pm

1. Lay on the ball and start with your feet flat on the ground a good distance away from the ball. If your feet are too close you will lose balance. Lean back and place the middle of your back squarely on the ball and your finger tips on your forehead. Do not put your hand behind your head as you may be tempted to tug on your neck. You should be able to feel a good stretch in your abs.

MzFit

February 22, 2010 at 9:34pm

inspector

February 15, 2010 at 7:50am

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