CKD Fitness

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