Fitness

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Challenge yourself with this amazing core workout!

Part 1: Warm up

1.  15-25 minutes on a bike, treadmill, or cross-trainer

• Alternate between: 5 minute high level, 5 minute medium level.

Part 2: Core activation

1. 30 crunch pulses (shoulders stay raised, arms extended)
2. 20 sit ups
3. 20 bicycle crunches
4. 15 two-leg raises
5. 60 leg extensions (30 each side)
6.  20 bent two-leg extensions

• Repeat 3-4 times

Part 3: Sides of core

1.  20 standing side bends with weight, each side (20 each side, x2)
2.  30 Russian twists with weight
3. 1 minute Plank
4. 30 second side plank each side

• Repeat 2 times

Part 4: Stretch and cool down

1.  Lying down, extend arms over head, extend legs
2.  Standing up, extend each arm to the opposite side and stretch your sides
3.  Reach down and touch toes
4.  Plus any other preferred stretches