Everyone Has a Six-Pack
Hopefully you have begun to implement the 12-week fundamental total body core training program for week one and will continue with that program for weeks two and three. All of those details may be found in last week’s column (i.e. if you have not reviewed part one/two/three of this series, take a moment to do so before proceeding). Weeks four, five and six, ten, eleven and twelve will be detailed this week. As always, prior to beginning any exercise program, please consult your physician.
Fundamental Total Body Core Training Program
Follow procedures outlined in Part Three from last week’s column.
Weeks #4, 5 and 6 (will be similar to weeks 10, 11, and 12 –*changes will be noted accordingly)
-Choose a cardiovascular activity such as walking, jogging, running, cycling, kickboxing, step or swimming and perform a steady state pace for approximately 30 minutes, depending upon your current fitness level bringing the RPE’s to a 5-6 which is hard exertion.
-All circuits will be performed as follows: Perform 30 seconds of the exercise, 15 seconds to switch sides where applicable or take a break, and repeat for another 30 seconds. Then, move to the next station. Hit momentary muscle failure each set.
-Set up for each exercise as follows, head/neck natural extension of your spine, shoulders rotated back/down, rib cage lifted, pelvic floor pulled up/in, navel to spine, knees relaxed and when standing, weight in the heels to mid-foot. Attempt to repeat the circuit three-four times through.
-Alternating squats from a 4-8 inch step – may hold moderate dumbbells or kettlebells
-Pushups from a stability ball – prone – thighs or shins on top of ball
-Standing High to Low Rows – tethered tubing or from the functional station of a multi-gym
-Kneeling Front Raises – palms face thighs, lift to shoulder height only; w/light-moderate dumbbells
-Knee/squats w/biceps curls – from a 4-8 inch step – moderate to heavy dumbbells (i.e. one foot on step, outside knee lifts as you perform biceps curls/return to floor with control into a squat-keep the top heel in contact w/the step at all times)
-Skull Crushers – supine/stability ball – moderate dumbbells
-Tuesday/Thursday/Saturday or Sunday
-Choose a cardiovascular activity such as walking, jogging, running, cycling, kickboxing, step or swimming and perform a high intensity interval program as follows: Five minutes of steady state training followed by a series of ten, 10 second/20 second exertion to active recovery intervals. Repeat the sequence 3-5 times, which will take approximately 30-50 minutes.
-Standing Hip Abduction w/ankle cuff tubing (stand on one leg, lift the opposite to the side approximately 45 degrees-keep tubing taut)
-Triceps Press Outs – tethered tubing (face away from the anchor point)
-Goblet Lunges – staggered legs, front to back, body weight in front heel, back heel elevated, 1 kettlebell held on handles by chest w/both hands throughout – master first without kettlebell
-Inverted Rows -Smith machine bar or TRX
-Prone Knee Tucks – stability ball
-One leg balance w/lateral raises – light/moderate dumbbells – lift to shoulder height only
*Weeks #10, 11 and 12 – Modifications from 4, 5 and 6
-Increase the duration of the cardiovascular component by 3-5 minutes.
-Attempt to perform the circuit at least once more than you have been.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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