Everyone Has a Six-Pack, part 3
September 6, 2012
Are you ready for the fundamental total body core training program? Buckle up because the program details begin this week and complete next week. Hopefully, you have digested the information from part one and two of this series. If not, take a moment and review both parts so that you are properly prepared for the next step.
As always, prior to beginning any exercise program, please consult your physician.
Fundamental Total Body Core Training Program – duration per session 60-75 minutes
This program will be divided into four three-week segments (i.e. weeks 1, 2, 3 + 7, 8, 9 and weeks 4, 5, 6 + 10, 11, 12). Perform a 5-8 minute warm-up prior to every session bringing the ratings of perceived exertion (i.e. RPE’s) to a 1-2 which is very light to light exertion. Follow each session with a thorough cool down/stretch. Dumbbells and other external resistance may be added once you have mastered the foundational exercise first. *Attempt to get in four-six days/week, take one full day of rest.
Weeks #1, 2 and 3 (will be similar to weeks 7, 8, and 9-*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 20-60 minutes, depending upon your current fitness level bringing the RPE’s to a 3-4 which is moderate to somewhat 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. You may repeat the circuit one-three times through.
-Squats – from a TRX or fixed bar
-Pushups – from the floor, full or modified
-Inverted Rows – from a fixed bar such as a Smith Machine or from a TRX
-Mountain Climbers – from the floor or elevated step
-Triceps Dips – from bench or floor
-Roll Ups – from supine position, full or modified
-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 five, 15-second high intensity intervals where you become winded, and then 45 seconds of active recovery. Perform five exertion/active recovery intervals and then perform another five minutes of steady state. Repeat this sequence two-four times through. *You must be recovered prior to performing the next interval.
-Lunges w/rows – tubing or from a functional cable/pulley station
-Side bridge – modified or full
-Kneeling triceps pushdowns – with tubing or from a functional cable/pulley station
-Quadruped hip extensions – w/a dumbbell behind the knee
-Farmer’s Walk – w/overhead presses; light dumbbells
*Weeks #7, 8 and 9 – Modifications from 1, 2 and 3
-Increase the duration of the cardiovascular component by five minutes each session.
-If you have mastered the exercise without external resistance, begin to add external resistance gradually.
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 and her Facebook page at Never Summer Fitness.