Training Section: Core (pick 4 per session)
Flutter kicks
Lay flat on the floor, feet together then raise feet about 6″ from the floor. Alternate a kicking movement but feet no higher than a foot from the floor.
EXCERCISE
Flutter Kicks
EQUIPMENT
Not applicable for this exercise.
TRAINING SYSTEM
Core.
SETS
3
TIMESCALE
30 Seconds
REST
30 Seconds
Plank
Face down into a plank position, use elbows to support but keep your back as flat as possible.
EXCERCISE
Plank
EQUIPMENT
Not applicable for this exercise.
TRAINING SYSTEM
Core.
SETS
3
TIMESCALE
30 Seconds
REST
30 Seconds
Knee to elbows
In a standing position, hands behind head but lock your fingers. Bend over with right elbow to right knee, then do the left.
EXCERCISE
Knee to elbow
EQUIPMENT
Not applicable for this exercise.
TRAINING SYSTEM
Core.
SETS
3
TIMESCALE
30 Seconds
REST
30 Seconds
Climber taps
Go into a press up position with feet shoulder width apart. Using your right hand, touch your left ankle, alternate with left hand to right ankle. If you struggle with tapping the ankles then use knees.
EXCERCISE
Climber taps
EQUIPMENT
Not applicable for this exercise.
TRAINING SYSTEM
Core.
SETS
3
TIMESCALE
30 Seconds
REST
30 Seconds
Window wipers
Lay flat on the floor, feet together then raise feet as high as possible, then go as far left as possible then to the right, just like a window wiper.
EXCERCISE
Window wipers
EQUIPMENT
Not applicable for this exercise.
TRAINING SYSTEM
Core.
SETS
3
TIMESCALE
30 Seconds
REST
30 Seconds
Sit ups
Lay on your back, hands behind your head and lift your shoulders and head, crunch the abdominal muscles
EXCERCISE
Sit ups
EQUIPMENT
Not applicable for this exercise.
TRAINING SYSTEM
Core.
SETS
3
TIMESCALE
30 Seconds
REST
30 Seconds
Russain twists
Sit on the floor, knees bend with your feet flat. Using a weight (this can be anything in the house) and just twist from left to right.
EXCERCISE
Russain twists
EQUIPMENT
Not applicable for this exercise.
TRAINING SYSTEM
Core.
SETS
3
TIMESCALE
30 Seconds
REST
30 Seconds
Hollow hold
Lay on your back with your arms at full stretch above your head. Lift your feet and hands from the floor to about 6″ and just hold the position.
EXCERCISE
Hollow hold
EQUIPMENT
Not applicable for this exercise.
TRAINING SYSTEM
Core.
SETS
3
TIMESCALE
30 Seconds
REST
30 Seconds