Need a quick workout? You got it……

I’m laying it out for you. You just need to do it. This workout comprises of (1)Arm Clean and Press, Dumbell Press with isometric lunge, (3) Knee tucks, (4) Chest Flye and (5) Ball Transfer Crunch. If you want to include more cardio exercises, you could perform them in between (eg. ride stationary bike for 2 minutes/high intensity, row machine, chase your cat, jumping jacks, mountain climbers, high knees, jog up the blog, etc.) Be creative and have fun. Oh, and this could be done in the gym or at home. Either way, it’s one ticket to being more fit this year. – Chev

1 Arm Clean and Press 1. Start by straddling the dumbell and grab it with one hand.  2. Clean the bar to the shoulder. Then slight squat down and press the dumbell overhead.  3. Return to the starting position and repeat.  Quick fullbody circuit tip: Reach down with the dumbbell when you squat without bending over too much. You do this by pushing the glutes back and keeping the hips behind the heels. Curl the dumbbel as you go back up to standing then press from there. Take your time.	Sets Reps Weight/ Resistance Tempo Time 1 10 each side 2 10 each side 3 10 each side (optional)
DB press with isometric lunge  1. Start by holding the Dumbells at shoulder level.  2. Proceed into a lunge position and hold this position throughout movement.  3. While in the lunge position press the dumbells above your head for the recommended repetitions.  4. You can switch your legs halfway between the set or switch them on your next set.  Quick fullbody circuit tip: It is crucial that you contract your abs and keep most of the weight on the front heel for better balance. You can also close the stance more and lower the front leg a bit higher than 90 degrees until you get stronger.	Sets Reps Weight/ Resistance Tempo Time 1 8 each side 2 8 each side 3 8 each side (optional)
Prone Knee Tuck side to side  Rollout on the ball until your shins are on the ball and you are forming a bridge.  Keeping this position roll your knees in towards your chest.  Return to the starting position and repeat. Quick fullbody circuit tip: Keep your abs and shoulder blades contracted and be sure to position your hands under shoulders.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15 3 15 (optional)
Chest Flye  1) Sit in upright position on flexaball with feet flat on floor. 2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor. 3) Start position: Maintaining stability, bring DB’s to shoulders and press up positioning DB’s above the chest with palms facing each other (neutral grip). 4) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the nipple-line.  5) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.  6) To end the exercise, place the DB’s on shoulders, lower hips to floor, and then place DB’s on floor.  7) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Quick fullbody circuit tip:	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10 (optional)
Ball Transfer Crunch  1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head. 2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling. 3. At the top grab the ball with your arms and return to the starting position with the ball in your hands. 4. Repeat this movement and transfer the ball back to your feet.  5. Repeat for the required repetitions.  Quick fullbody circuit tip:	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10 (optional)

Stability Ball Lateral Lunge

Starting Phase: Standing in an upright position with knees slightly bent. Rest one leg (ankle and calf area) on the stability ball, with the foot facing toward the front wall. Elbows should be at or about 90 degrees, back straight, and abs tight.

Action Phase: Lower the body to perform a one leg squat, keeping the hips and shoulders square and facing forward. The stability ball will roll laterally slightly as you lower you body into the squat. Keep the back straight and upright, with knee directly over the ankle of the squatting leg. Return to starting position by extending the front leg and hip. Perform 10 repetitions, switch sides and repeat.

Benefits: Improves balance, posture, inner thigh and hip flexibility, and lower body strength.

Stability Ball Lateral Lunge

Starting Phase: Standing in an upright position with knees slightly bent. Rest one leg (ankle and calf area) on the stability ball, with the foot facing toward the front wall. Elbows should be at or about 90 degrees, back straight, and abs tight.

Action Phase: Lower the body to perform a one leg squat, keeping the hips and shoulders square and facing forward. The stability ball will roll laterally slightly as you lower you body into the squat. Keep the back straight and upright, with knee directly over the ankle of the squatting leg. Return to starting position by extending the front leg and hip. Perform 10 repetitions, switch sides and repeat.

Benefits: Improves balance, posture, inner thigh and hip flexibility, and lower body strength.

Ladies…say "HELLO" to your new morning routine

Dear Ladies,

Need to jump start your morning, here are a couple exercises that would make your heart beat race and your muscles tight before you head out. (SMILE)

Around-the-World Kick
total legs
Stand and clasp your hands, holding them in front of your body several inches under your chin. Next, kick forward with your left leg, then to the side, then to the back, and then repeat the sequence with your right leg. Keep kicking and alternating legs for 1 minute without stopping. Do these between each exercise.

Balance Squat with Fly
back and legs
Hold a pair of 5-pound dumbbells at your sides, palms in, and stand a few feet in front of a bench or chair. Place your right foot on the bench, with the sole facing the ceiling. Drop into a lunge while opening and raising your arms, keeping a slight bend in your elbows. Press up and, without removing your foot, do 10 reps. Then alternate legs.

Stability Ball Ab Pull
Abs and upper body
Get into pushup position and place your toes on the ball, keeping it behind you. With your abs tight, pull the ball in toward your chest and then roll it back out. Use your abs to control the motion. Do 10 reps. Make it harder by doing a pushup between each pull or rolling the ball with one leg at a time.

Stability Ball Hamstring Curl
hamstrings, glutes, lower back, and abs
Lie on the floor with your arms at your sides and place your heels on the ball. Press up, so that your hips are in the air and your torso forms a straight line. Next, pull the ball toward you, squeezing your hamstrings, and then roll it back out without dropping your hips. Repeat for 10 reps. Make it harder by doing one leg at a time.

Dumbbell Dip with One-Legged Crunch
triceps and abs
Sit on the floor with your legs extended, holding dumbbells by your hips. Bridge your body up off the floor into a straight line. Next, bend your elbows, lowering yourself into a triceps dip while you pull your left knee toward your chest. Return to start, then repeat with your right leg. Do 14 alternating reps.

Now, it’s time for breakfast. Here are a few ideas that could keep your metabolism going.

Halle’s Berry Smoothie
What you need:
3/4 c instant oatmeal, nuked in water or skim milk
3/4 c skim milk
3/4 c mixed frozen berries
2 tsp whey powder
3 ice cubes, crushed

Eggs Beneficial Breakfast Sandwich
(number of Powerfoods: 5)
What you need:
1 large whole egg
3 large egg whites
1 tsp ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced, or 1 green bell pepper, sliced

Banana Split Smoothie
(number of Powerfoods: 3)
What you need:
1 banana
1/2 cup low-fat vanilla yogurt
1/8 cup frozen orange juice concentrate
1/2 cup 1% milk
2 teaspoons whey powder
6 ice cubes, crushed

Enjoy!!!

Ladies…say "HELLO" to your new morning routine

Dear Ladies,

Need to jump start your morning, here are a couple exercises that would make your heart beat race and your muscles tight before you head out. (SMILE)

Around-the-World Kick
total legs
Stand and clasp your hands, holding them in front of your body several inches under your chin. Next, kick forward with your left leg, then to the side, then to the back, and then repeat the sequence with your right leg. Keep kicking and alternating legs for 1 minute without stopping. Do these between each exercise.

Balance Squat with Fly
back and legs
Hold a pair of 5-pound dumbbells at your sides, palms in, and stand a few feet in front of a bench or chair. Place your right foot on the bench, with the sole facing the ceiling. Drop into a lunge while opening and raising your arms, keeping a slight bend in your elbows. Press up and, without removing your foot, do 10 reps. Then alternate legs.

Stability Ball Ab Pull
Abs and upper body
Get into pushup position and place your toes on the ball, keeping it behind you. With your abs tight, pull the ball in toward your chest and then roll it back out. Use your abs to control the motion. Do 10 reps. Make it harder by doing a pushup between each pull or rolling the ball with one leg at a time.

Stability Ball Hamstring Curl
hamstrings, glutes, lower back, and abs
Lie on the floor with your arms at your sides and place your heels on the ball. Press up, so that your hips are in the air and your torso forms a straight line. Next, pull the ball toward you, squeezing your hamstrings, and then roll it back out without dropping your hips. Repeat for 10 reps. Make it harder by doing one leg at a time.

Dumbbell Dip with One-Legged Crunch
triceps and abs
Sit on the floor with your legs extended, holding dumbbells by your hips. Bridge your body up off the floor into a straight line. Next, bend your elbows, lowering yourself into a triceps dip while you pull your left knee toward your chest. Return to start, then repeat with your right leg. Do 14 alternating reps.

Now, it’s time for breakfast. Here are a few ideas that could keep your metabolism going.

Halle’s Berry Smoothie
What you need:
3/4 c instant oatmeal, nuked in water or skim milk
3/4 c skim milk
3/4 c mixed frozen berries
2 tsp whey powder
3 ice cubes, crushed

Eggs Beneficial Breakfast Sandwich
(number of Powerfoods: 5)
What you need:
1 large whole egg
3 large egg whites
1 tsp ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced, or 1 green bell pepper, sliced

Banana Split Smoothie
(number of Powerfoods: 3)
What you need:
1 banana
1/2 cup low-fat vanilla yogurt
1/8 cup frozen orange juice concentrate
1/2 cup 1% milk
2 teaspoons whey powder
6 ice cubes, crushed

Enjoy!!!

BOSU Ballast Ball

Drop and Recover

This is a power exercise for the core. Any power exercise requires a high level of stability and strength conditioning, so please do not attempt this unless you are an experienced exerciser and free from any injuries.
HOW TO PERFORM THE EXERCISE:

Start off in a supine (face-up) position.
Roll sideways across the ball and let one side drop down, so that your forearm touches the ground.
Explode upward, using the core and hip extensors, raising your arm straight up.
Repeat as many times as you can with good form.
This is an explosive exercise, so as soon as you feel your speed drop off, stop the exercise and rest.

PROGRESSIONS:

Hold onto a light dumbbell or 4-lb Body Bar for extra resistance
Combine the rotation with a push by going up onto your elbow on the ball

Chris Comfort does it again…Core Exercises

BOSU Ballast Ball

Drop and Recover

This is a power exercise for the core. Any power exercise requires a high level of stability and strength conditioning, so please do not attempt this unless you are an experienced exerciser and free from any injuries.
HOW TO PERFORM THE EXERCISE:

Start off in a supine (face-up) position.
Roll sideways across the ball and let one side drop down, so that your forearm touches the ground.
Explode upward, using the core and hip extensors, raising your arm straight up.
Repeat as many times as you can with good form.
This is an explosive exercise, so as soon as you feel your speed drop off, stop the exercise and rest.

PROGRESSIONS:

Hold onto a light dumbbell or 4-lb Body Bar for extra resistance
Combine the rotation with a push by going up onto your elbow on the ball

Chris Comfort does it again…Core Exercises

Exercise Tip: Exercise ball office chair

Sitting on an exercise ball, your body is constantly making small adjustments with the postural muscles, abdominals, gluteals and leg muscles. It is “active sitting” rather than the slumping and poor posture we develop even in ergonomic desk chairs.

WOULD YOU DO IT?
DO YOU THINK YOU CAN LAST A DAY ON A STABILITY BALL?

Stability Ball Demos

Exercise Tip: Exercise ball office chair

Sitting on an exercise ball, your body is constantly making small adjustments with the postural muscles, abdominals, gluteals and leg muscles. It is “active sitting” rather than the slumping and poor posture we develop even in ergonomic desk chairs.

WOULD YOU DO IT?
DO YOU THINK YOU CAN LAST A DAY ON A STABILITY BALL?

Stability Ball Demos

How strong are you?

Defining Strength
When exercise experts look at strength, they look beyond the bench press and squat, which measure only absolute strength–the amount of force you can exert. But a bench-pressing behemoth with an injured shoulder is not strong. “The essence of strength is being able to use the right muscle at the right time with the right amount of force to accomplish your goal,” says Micheal A. Clark D.P.T., president of the National Academy of Sports Medicine. His definition of a strong man: a guy who can perform any exercise or daily task without pain or injury. This starts with understanding that your muscular system comprises two systems, one for movement and one for stabilization. The movement system produces force by using big muscles like your pecs and lats. The stabilizing system controls your joints and utilizes smaller muscles like your lower trapezius, your posterior deltoids, and the muscles of the rotator cuff.

How Stable Are You?
“Most injuries occur because the stabilization system is not strong and the movement system is overly dominant,” says Clark. You need to build both equally to avoid injury and perform better. Alternate strength and stabilization exercises to enhance your endurance. For instance, do Swiss-ball pushups immediately after you bench-press; perform a squat followed immediately by a single-leg squat. If your stabilizing muscles are obviously weak–your shoulders are rounded, for instance–then begin your workouts with stabilizing exercises. Aim to improve posture, flexibility, and power as well. You can follow strength exercises with power moves such as the medicine-ball chest pass, plyometric pushup, and jump squat. Incorporate core and flexibility moves to round out your routine.

How strong are you?

Defining Strength
When exercise experts look at strength, they look beyond the bench press and squat, which measure only absolute strength–the amount of force you can exert. But a bench-pressing behemoth with an injured shoulder is not strong. “The essence of strength is being able to use the right muscle at the right time with the right amount of force to accomplish your goal,” says Micheal A. Clark D.P.T., president of the National Academy of Sports Medicine. His definition of a strong man: a guy who can perform any exercise or daily task without pain or injury. This starts with understanding that your muscular system comprises two systems, one for movement and one for stabilization. The movement system produces force by using big muscles like your pecs and lats. The stabilizing system controls your joints and utilizes smaller muscles like your lower trapezius, your posterior deltoids, and the muscles of the rotator cuff.

How Stable Are You?
“Most injuries occur because the stabilization system is not strong and the movement system is overly dominant,” says Clark. You need to build both equally to avoid injury and perform better. Alternate strength and stabilization exercises to enhance your endurance. For instance, do Swiss-ball pushups immediately after you bench-press; perform a squat followed immediately by a single-leg squat. If your stabilizing muscles are obviously weak–your shoulders are rounded, for instance–then begin your workouts with stabilizing exercises. Aim to improve posture, flexibility, and power as well. You can follow strength exercises with power moves such as the medicine-ball chest pass, plyometric pushup, and jump squat. Incorporate core and flexibility moves to round out your routine.

Challenge your abs

<!–	–>High Pull with Band Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position. Keeping the arms straight stand up using your low back and raise your arms above your head. Return to the starting position and repeat. Free Workouts Tips: Be sure to bend from the hips and not the waist to prevent low back issues. Keep the knees and elbows slightly bent throughout the movement and contract those abs and breath out hard as you stand and pull the band up.	Sets Reps 1 10 2 10 3 10
<!–	–>Side Flexion w/ Medicine and Stability Ball Start Position: Lie on your side on top of the stability ball and separate your legs to maintain balance. While holding a medicine ball in front of your chest laterally flex your trunk up towards the ceiling. Return to starting position. Complete this on both sides. Free Workouts Tips: Keep the shoulder blades contracted and the shoulders relaxed so that your upper back is not involved in the movement. Contract the obliques and glutes hard as you raise up.	Sets Reps 1 10 each side 2 10 each side 3 10 each side

Challenge your abs

<!–	–>High Pull with Band Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position. Keeping the arms straight stand up using your low back and raise your arms above your head. Return to the starting position and repeat. Free Workouts Tips: Be sure to bend from the hips and not the waist to prevent low back issues. Keep the knees and elbows slightly bent throughout the movement and contract those abs and breath out hard as you stand and pull the band up.	Sets Reps 1 10 2 10 3 10
<!–	–>Side Flexion w/ Medicine and Stability Ball Start Position: Lie on your side on top of the stability ball and separate your legs to maintain balance. While holding a medicine ball in front of your chest laterally flex your trunk up towards the ceiling. Return to starting position. Complete this on both sides. Free Workouts Tips: Keep the shoulder blades contracted and the shoulders relaxed so that your upper back is not involved in the movement. Contract the obliques and glutes hard as you raise up.	Sets Reps 1 10 each side 2 10 each side 3 10 each side

OVER 70 CORE EXERCISES

Here are several exercises that you can alternate into your “off days”. If you’re sticking to the 16 week program, your normal workout days would be for example: M, W, F. On T, Th, you would alternate these exercises in to work your core muscles: lower back, upper, lower abs and obliques. A great tool is a stability ball that you could purchase at Walmart or Target for $17.00 (priceless). There are enough exercises here to keep the body guessing for a long time. Challenge yourself!!!!

Exercise
<!–	–> V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position.  Trainer’s comments:
<!–	–> Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.  Trainer’s comments:
<!–	–> Hanging Hip Raise 1) Grab onto bar and hang from the bar with your arms straight. 2) Start position: bring knees up with hip flexed at approximately 90°. 3) Keeping back firmly pressed against back support, slowly lower legs. 4) Return to start position. 5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.  Trainer’s comments:
<!–	–> Lumbar Roll 1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent. 2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor. 3. In a controlling manner bring your legs back up to the starting position. 4. Repeat with the other side.  Trainer’s comments:
<!–	–> Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs.  Trainer’s comments:
<!–	–> Stick Crunch 1. Start by lying on your back with your legs bent to 90 degrees. 2. Holding a stick or broom handle with both hands reach up and crunch towards your feet. 3. Slowly return to the starting position and repeat for the desired repetitions.  Trainer’s comments:
<!–	–> Power boat pose 1. Start by sitting on the floor and extending your legs and arms. 2. Lean back keeping your legs straight with your arms extended in front of you. 3. Hold this balanced position maintaining proper positioning for the desired time limit. 4. Rest and repeat for the desired repetitions.  Trainer’s comments:
<!–	–> Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body  Trainer’s comments:
<!–	–> Rollouts with Ab wheel 1. Start by sitting on your knees and placing your hands on the ab wheel. 2. Proceed to roll out with the ab wheel until your body is parallel with the floor. 3. Using your arms pull yourself back up to a semi-upright position. 4. Repeat for the suggested repetitions.  Trainer’s comments:
<!–	–> Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.  Trainer’s comments:
<!–	–> Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side.  Trainer’s comments:
<!–	–> Oblique Abductor Raise 1. Start by getting into a lateral plank pose with your hips off the ground. 2. Your only ground contact points should be your feet and elbow. 3. Holding this position raise your outside leg keeping it straight until you reach full range of motion. 4. Return your leg to the starting position and repeat for the desired repetitions. 5. Switch sides and repeat.  Trainer’s comments:
<!–	–> Reverse Crunch Scissor Kicks 1. Start by lying on your back with your legs perpendicular to the floor. 2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor. 3. Lift your leg back up and then repeat with the other leg for the desired repetitions. 4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor.  Trainer’s comments:
<!–	–> Single Leg Plank Pose 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and hold this position for the desired time. 3. Once the time has been met return your foot to the ground and repeat with the other leg.  Trainer’s comments:
<!–	–> Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.  Trainer’s comments:
<!–	–> Straight Arm Modified Crunch 1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.  Trainer’s comments:
<!–	–> Vertical Hip Raise 1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down. 2. Start position: bring knees up with hip flexed at approximately 90°. 3. Keeping back firmly pressed against back support, slowly lower legs. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.  Trainer’s comments:
<!–	–> Pushup Medicine Ball Bridge 1. Get on your knees and place hands on a medicine ball. 2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3. Hold for the recommended number of seconds.  Trainer’s comments:
<!–	–> Janda Sit up 1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes. 2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax. 3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale. 4. Return to the starting position and repeat.  Trainer’s comments:
<!–	–> Leg Raise Pike 1. Start by holding a high bar with your body outstretched completely. 2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible. 3. Do not swing during this motion. Your upper body should stay relatively quiet. 4. Return to the starting position and repeat.  Trainer’s comments:
<!–	–> Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time.  Trainer’s comments:
<!–	–> Prone Plank Rotation on the ball 1. Start by placing your shins on top of the stability ball and getting yourself into a pushup position. 2. Keeping your body in a tight straight line rotate your legs so that the ball is now on the side of one of your legs. Your hips should be twisted compared to your upper torso. 3. Proceed to return to the starting position and repeat with the other side. 4. If this is too difficult to control and balance at first then move the ball up towards your thighs and complete the movement from there. When you have more control then move the ball back down towards your shins.  Trainer’s comments:
<!–	–> Pushup with rotation 1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head. 2. Proceed to complete this same movement with the other arm. Then return to a normal pushup. 3. Complete this movement for the desired number of repetitions. 4. To make this more challenging hold a dumbell in each hand while completing this movement.  Trainer’s comments:
<!–	–> Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head. 2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest. 3. Return to the starting position and repeat making sure that you don’t arch your back as you are lowering or raising your legs.  Trainer’s comments:
<!–	–> Single Leg Leg Raise 1. Start by bending one leg keeping the foot on the ground. 2. Proceed to raise the other leg off the ground in a bent knee position to activate the abs. 3. This is a basic exercise but essential to master before moving on to the next step. 4. Once you have that mastered you can raise your leg keeping it straight and extended. 5. Repeat for the desired repetitions and then repeat with the other leg.  Trainer’s comments:
<!–	–> Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.  Trainer’s comments:
<!–	–> Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee.  Trainer’s comments:
<!–	–> Pushup Bridge 1. Get on your knees and place hands on the ground. 2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3. Hold for the recommended number of seconds.  Trainer’s comments:
<!–	–> Hip Circles 1. Sit on the floor and place a balance disc underneath your hips. 2. Raise your legs off the floor and keeping them together rotate them around in a circular motion. 3. Repeat for the prescribed number of repetitions.  Trainer’s comments:
<!–	–> Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.  Trainer’s comments:
<!–	–> Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2) Raise chest and head off floor keeping feet in contact with floor. 3) Return to start position. 4) To increase resistance, extend arms and place hands overhead. 5) Do not raise head past 8-12 inches – excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.  Trainer’s comments:
<!–	–> Incline Hip Raise Lie and an incline bench with your head at the top and your feet towards the lower side. Starting position: Bring your knees to your chest and curl your hips up towards your shoulders. Return to the starting position.  Trainer’s comments:
<!–	–> Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3. Start position: Straighten both legs so that they are perpendicular to floor. 4. Slowly bring legs out away from each other and then return to side by side. 5. Return to start position and repeat.  Trainer’s comments:
<!–	–> Single Leg Hip Extension on Disc (with lift) 1. Starting position: Lie on your back on floor and place a balance disc under your upper back. 2. Raise one leg towards your chest and simultaneously crunch up towards that same knee. 3. Return to the starting position and repeat with the other leg. 4. Repeat according to the prescribed repetitions.  Trainer’s comments:
<!–	–> Oblique Crunch 1. Start by placing your left foot over your right knee and place your hands behind your head. 2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee. 3. Return to the starting position and repeat according to the required repetitions. 4. Repeat with the other side.  Trainer’s comments:
<!–	–> Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions  Trainer’s comments:
<!–	–> Adductor stretch with crunch 1. Start by laying on top of the ball with the small of your back being on top of the ball. 2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors. 3. Once stabilized proceed into a crunch and then return to the starting position. 4. Repeat this movement for the desired repetitions.  Trainer’s comments:
<!–	–> Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.  Trainer’s comments:
<!–	–> Lying Hip Flexion on Disc 1) Lie back onto floor with balance disc under your lower back and hips and both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Raise both legs so that they are flexed 90 degrees at the hip. 4) Slowly lower one leg almost parallel to the floor 5) Return to start position and repeat with other leg. 6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted – DO NOT ARCH LOWER BACK.  Trainer’s comments:
<!–	–> Pushup on extreme balance board 1. Start by placing your hands on a balance board and your feet on the ground 2. Move into a plank position and maintain your balance by extending your arms. 3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees. 4. Extend your elbows until you reach full extension. 5. Keep your abs drawn in tight to maintain good technique.  Trainer’s comments:
<!–	–> Seated Balance on BOSU ball 1. Start by sitting on a BOSU ball or balance board and balance disc. 2. Raise your hands up off the ground and then your legs until you are balancing. 3. Keep your abs tight to maintain your balance. 4. Hold for the prescribed time and then repeat.  Trainer’s comments:
<!–	–> Prone Knee Tuck on ball 1. Start in a push up position with your feet on top of a stability ball. 2. Slowly bring your knees in towards your chest and then return to the starting position. 3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground.  Trainer’s comments:
<!–	–> Scorpion 1. Get into a pushup position with your feet on a bench. 2. Raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can. 3. Then reverse direction and rotate your hips up and to the right. Try to touch your right foot to the back of your left shoulder. You will not physically be able to do this. 4. That is one rep and continue for the prescribed repetitions and then repeat with the other leg.  Trainer’s comments:
<!–	–> Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side. 3. Continuously repeat this pattern for the prescribed repetitions.  Trainer’s comments:
<!–	–> Ball Transfer Crunch 1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head. 2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling. 3. At the top grab the ball with your arms and return to the starting position with the ball in your hands. 4. Repeat this movement and transfer the ball back to your feet. 5. Repeat for the required repetitions.  Trainer’s comments:
<!–	–> Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions.  Trainer’s comments:
<!–	–> Long Lever Crunches 1. Lie on your back with your arms over your head and knees bent with feet flat on the floor. 2. Curl your shoulders up and towards your knees keeping your arms overhead. 3. Return to the starting position and repeat for the prescribed number of repetitions.  Trainer’s comments:
<!–	–> Full Situp with Twist 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee. 3. Return to start position and repeat with the other shoulder. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.  Trainer’s comments:
<!–	–> Decline Reverse Crunch 1. Lie on a decline bench with your head at the top and feet towards the floor. 2. Keeping your legs semi straight curl them up towards your head and try to curl your hips up off the bench when you reach the top. 3. Slowly return to the starting position and repeat keeping your legs in control at all times.  Trainer’s comments:
<!–	–> Elbow Stabilization 1. Form a plank position with your elbows and your feet keeping your body parallel to the floor. 2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders. 3. Hold for a count of 2 and then return to the starting position and repeat with the other arm. 4. Repeat for the prescribed number of repetitions.  Trainer’s comments:
<!–	–> Hip Thrusts 1. Lie on your back with your legs bent 90 degrees at the hip. 2. Slowly lift your hips off the floor and towards the ceiling. 3. Lower your hips to the floor and repeat for the prescribed number of repetitions.  Trainer’s comments:
<!–	–> Bench Reverse Crunch 1. Start by lying on your back and holding onto the bench with your hands above your head. 2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders. 3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum. 4. Return to the starting position and repeat for the desired repetitions.  Trainer’s comments:
<!–	–> Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.  Trainer’s comments:
<!–	–> Straight Arm Pushup Hold Starting Position: Start the movement in a pushup position. Extend your arms into a pushup. Hold that position for the prescribed number of seconds.  Trainer’s comments:
<!–	–> Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg.  Trainer’s comments:
<!–	–> Lateral flexion on balance disc 1. Lie on your side with a balance disc under your hip. 2. Laterally flex your body so that you raise your upper body off the floor. You will only raise up a couple of inches. 3. Return to the starting position and repeat. Perform with other side.  Trainer’s comments:
<!–	–> Bicycle Kicks 1. Lie on your back with your knees at chest level and your arms flat on the floor. 2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out. 3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed. 4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.  Trainer’s comments:
<!–	–> Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge.  Trainer’s comments:
<!–	–> Double Leg Pressouts 1. Start by lying on your back with your knees towards your chest and your arms flat on the ground. 2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight. 3. Bring your legs back in and repeat for the required number of repetitions. 4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.  Trainer’s comments:
<!–	–> Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions.  Trainer’s comments:
<!–	–> 3 point rollout on ball 1. Place your forearms on top of the ball and your feet anchored on the floor. 2. Keep your trunk in a parallel position and draw your belly button in towards your spine. 3. Slowly extend your arms out away from your body and then bring them back in towards your chest. 4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel.  Trainer’s comments:
<!–	–> Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg.  Trainer’s comments:
<!–	–> Abdominal Strengthening 1. Lay on your back with knees bent. Place a towel in the small of your back. Keep your lower back pressed against the towel. 2. Tighten abdominal muscles and hold. In one continuous move, slowly straighten left leg, pause, and then bring it back to the starting position. Do the same with right leg. Let your heels slide across the floor. 3. Maintain tightened abdominals as you alternate legs. 4. Repeat for the prescribed number of repetitions.  Trainer’s comments:
<!–	–> Unilateral Leg Raise on balance disc 1) Lie back onto floor on top of a balance disc with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45°. 5) Return to start position and repeat. 6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted – DO NOT ARCH LOWER BACK. To increase intensity, lower legs past 45° without touching floor as long as trunk stability is maintained.  Trainer’s comments:
<!–	–> Side Plank 1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 2. Lower your body and repeat on the other side. 3. Remember to keep your head, neck and body in a straight line.  Trainer’s comments:
<!–	–> Supine Double Leg Raise 1. Start by lying on your back and a slight bend in your knees. 2. Raise your legs to a perpendicular position to the floor. This is your starting position. 3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor. 4. Raise your legs back up to the starting position and repeat. 5. Only lower your legs as far as your abs have enough strength for.  Trainer’s comments:
<!–	–> isometric abdominal 1. Begin by lying on your back with your knees bent. 2. Hollow out your stomach by sucking in your abdominal muscles. 3. Tighten abdominal muscles in this position. 4. Hold for 3-5 seconds and repeat.  Trainer’s comments:
<!–	–> Elevated Prone Hip Extension 1. Start by placing your hands on the ground and your feet up on the wall. 2. Proceed to bring one knee in towards your chest and then kick your leg using your glute back onto the wall. 3. Repeat for the desired repetitions and then repeat with the other leg.  Trainer’s comments:

OVER 70 CORE EXERCISES

Here are several exercises that you can alternate into your “off days”. If you’re sticking to the 16 week program, your normal workout days would be for example: M, W, F. On T, Th, you would alternate these exercises in to work your core muscles: lower back, upper, lower abs and obliques. A great tool is a stability ball that you could purchase at Walmart or Target for $17.00 (priceless). There are enough exercises here to keep the body guessing for a long time. Challenge yourself!!!!

Exercise
<!–	–> V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position. Trainer’s comments:
<!–	–> Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer’s comments:
<!–	–> Hanging Hip Raise 1) Grab onto bar and hang from the bar with your arms straight. 2) Start position: bring knees up with hip flexed at approximately 90°. 3) Keeping back firmly pressed against back support, slowly lower legs. 4) Return to start position. 5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement. Trainer’s comments:
<!–	–> Lumbar Roll 1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent. 2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor. 3. In a controlling manner bring your legs back up to the starting position. 4. Repeat with the other side. Trainer’s comments:
<!–	–> Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs. Trainer’s comments:
<!–	–> Stick Crunch 1. Start by lying on your back with your legs bent to 90 degrees. 2. Holding a stick or broom handle with both hands reach up and crunch towards your feet. 3. Slowly return to the starting position and repeat for the desired repetitions. Trainer’s comments:
<!–	–> Power boat pose 1. Start by sitting on the floor and extending your legs and arms. 2. Lean back keeping your legs straight with your arms extended in front of you. 3. Hold this balanced position maintaining proper positioning for the desired time limit. 4. Rest and repeat for the desired repetitions. Trainer’s comments:
<!–	–> Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body Trainer’s comments:
<!–	–> Rollouts with Ab wheel 1. Start by sitting on your knees and placing your hands on the ab wheel. 2. Proceed to roll out with the ab wheel until your body is parallel with the floor. 3. Using your arms pull yourself back up to a semi-upright position. 4. Repeat for the suggested repetitions. Trainer’s comments:
<!–	–> Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer’s comments:
<!–	–> Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side. Trainer’s comments:
<!–	–> Oblique Abductor Raise 1. Start by getting into a lateral plank pose with your hips off the ground. 2. Your only ground contact points should be your feet and elbow. 3. Holding this position raise your outside leg keeping it straight until you reach full range of motion. 4. Return your leg to the starting position and repeat for the desired repetitions. 5. Switch sides and repeat. Trainer’s comments:
<!–	–> Reverse Crunch Scissor Kicks 1. Start by lying on your back with your legs perpendicular to the floor. 2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor. 3. Lift your leg back up and then repeat with the other leg for the desired repetitions. 4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor. Trainer’s comments:
<!–	–> Single Leg Plank Pose 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and hold this position for the desired time. 3. Once the time has been met return your foot to the ground and repeat with the other leg. Trainer’s comments:
<!–	–> Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer’s comments:
<!–	–> Straight Arm Modified Crunch 1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body. Trainer’s comments:
<!–	–> Vertical Hip Raise 1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down. 2. Start position: bring knees up with hip flexed at approximately 90°. 3. Keeping back firmly pressed against back support, slowly lower legs. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement. Trainer’s comments:
<!–	–> Pushup Medicine Ball Bridge 1. Get on your knees and place hands on a medicine ball. 2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3. Hold for the recommended number of seconds. Trainer’s comments:
<!–	–> Janda Sit up 1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes. 2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax. 3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale. 4. Return to the starting position and repeat. Trainer’s comments:
<!–	–> Leg Raise Pike 1. Start by holding a high bar with your body outstretched completely. 2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible. 3. Do not swing during this motion. Your upper body should stay relatively quiet. 4. Return to the starting position and repeat. Trainer’s comments:
<!–	–> Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time. Trainer’s comments:
<!–	–> Prone Plank Rotation on the ball 1. Start by placing your shins on top of the stability ball and getting yourself into a pushup position. 2. Keeping your body in a tight straight line rotate your legs so that the ball is now on the side of one of your legs. Your hips should be twisted compared to your upper torso. 3. Proceed to return to the starting position and repeat with the other side. 4. If this is too difficult to control and balance at first then move the ball up towards your thighs and complete the movement from there. When you have more control then move the ball back down towards your shins. Trainer’s comments:
<!–	–> Pushup with rotation 1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head. 2. Proceed to complete this same movement with the other arm. Then return to a normal pushup. 3. Complete this movement for the desired number of repetitions. 4. To make this more challenging hold a dumbell in each hand while completing this movement. Trainer’s comments:
<!–	–> Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head. 2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest. 3. Return to the starting position and repeat making sure that you don’t arch your back as you are lowering or raising your legs. Trainer’s comments:
<!–	–> Single Leg Leg Raise 1. Start by bending one leg keeping the foot on the ground. 2. Proceed to raise the other leg off the ground in a bent knee position to activate the abs. 3. This is a basic exercise but essential to master before moving on to the next step. 4. Once you have that mastered you can raise your leg keeping it straight and extended. 5. Repeat for the desired repetitions and then repeat with the other leg. Trainer’s comments:
<!–	–> Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side. Trainer’s comments:
<!–	–> Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee. Trainer’s comments:
<!–	–> Pushup Bridge 1. Get on your knees and place hands on the ground. 2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3. Hold for the recommended number of seconds. Trainer’s comments:
<!–	–> Hip Circles 1. Sit on the floor and place a balance disc underneath your hips. 2. Raise your legs off the floor and keeping them together rotate them around in a circular motion. 3. Repeat for the prescribed number of repetitions. Trainer’s comments:
<!–	–> Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer’s comments:
<!–	–> Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2) Raise chest and head off floor keeping feet in contact with floor. 3) Return to start position. 4) To increase resistance, extend arms and place hands overhead. 5) Do not raise head past 8-12 inches – excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk. Trainer’s comments:
<!–	–> Incline Hip Raise Lie and an incline bench with your head at the top and your feet towards the lower side. Starting position: Bring your knees to your chest and curl your hips up towards your shoulders. Return to the starting position. Trainer’s comments:
<!–	–> Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3. Start position: Straighten both legs so that they are perpendicular to floor. 4. Slowly bring legs out away from each other and then return to side by side. 5. Return to start position and repeat. Trainer’s comments:
<!–	–> Single Leg Hip Extension on Disc (with lift) 1. Starting position: Lie on your back on floor and place a balance disc under your upper back. 2. Raise one leg towards your chest and simultaneously crunch up towards that same knee. 3. Return to the starting position and repeat with the other leg. 4. Repeat according to the prescribed repetitions. Trainer’s comments:
<!–	–> Oblique Crunch 1. Start by placing your left foot over your right knee and place your hands behind your head. 2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee. 3. Return to the starting position and repeat according to the required repetitions. 4. Repeat with the other side. Trainer’s comments:
<!–	–> Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer’s comments:
<!–	–> Adductor stretch with crunch 1. Start by laying on top of the ball with the small of your back being on top of the ball. 2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors. 3. Once stabilized proceed into a crunch and then return to the starting position. 4. Repeat this movement for the desired repetitions. Trainer’s comments:
<!–	–> Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer’s comments:
<!–	–> Lying Hip Flexion on Disc 1) Lie back onto floor with balance disc under your lower back and hips and both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Raise both legs so that they are flexed 90 degrees at the hip. 4) Slowly lower one leg almost parallel to the floor 5) Return to start position and repeat with other leg. 6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted – DO NOT ARCH LOWER BACK. Trainer’s comments:
<!–	–> Pushup on extreme balance board 1. Start by placing your hands on a balance board and your feet on the ground 2. Move into a plank position and maintain your balance by extending your arms. 3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees. 4. Extend your elbows until you reach full extension. 5. Keep your abs drawn in tight to maintain good technique. Trainer’s comments:
<!–	–> Seated Balance on BOSU ball 1. Start by sitting on a BOSU ball or balance board and balance disc. 2. Raise your hands up off the ground and then your legs until you are balancing. 3. Keep your abs tight to maintain your balance. 4. Hold for the prescribed time and then repeat. Trainer’s comments:
<!–	–> Prone Knee Tuck on ball 1. Start in a push up position with your feet on top of a stability ball. 2. Slowly bring your knees in towards your chest and then return to the starting position. 3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground. Trainer’s comments:
<!–	–> Scorpion 1. Get into a pushup position with your feet on a bench. 2. Raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can. 3. Then reverse direction and rotate your hips up and to the right. Try to touch your right foot to the back of your left shoulder. You will not physically be able to do this. 4. That is one rep and continue for the prescribed repetitions and then repeat with the other leg. Trainer’s comments:
<!–	–> Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side. 3. Continuously repeat this pattern for the prescribed repetitions. Trainer’s comments:
<!–	–> Ball Transfer Crunch 1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head. 2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling. 3. At the top grab the ball with your arms and return to the starting position with the ball in your hands. 4. Repeat this movement and transfer the ball back to your feet. 5. Repeat for the required repetitions. Trainer’s comments:
<!–	–> Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. Trainer’s comments:
<!–	–> Long Lever Crunches 1. Lie on your back with your arms over your head and knees bent with feet flat on the floor. 2. Curl your shoulders up and towards your knees keeping your arms overhead. 3. Return to the starting position and repeat for the prescribed number of repetitions. Trainer’s comments:
<!–	–> Full Situp with Twist 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee. 3. Return to start position and repeat with the other shoulder. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer’s comments:
<!–	–> Decline Reverse Crunch 1. Lie on a decline bench with your head at the top and feet towards the floor. 2. Keeping your legs semi straight curl them up towards your head and try to curl your hips up off the bench when you reach the top. 3. Slowly return to the starting position and repeat keeping your legs in control at all times. Trainer’s comments:
<!–	–> Elbow Stabilization 1. Form a plank position with your elbows and your feet keeping your body parallel to the floor. 2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders. 3. Hold for a count of 2 and then return to the starting position and repeat with the other arm. 4. Repeat for the prescribed number of repetitions. Trainer’s comments:
<!–	–> Hip Thrusts 1. Lie on your back with your legs bent 90 degrees at the hip. 2. Slowly lift your hips off the floor and towards the ceiling. 3. Lower your hips to the floor and repeat for the prescribed number of repetitions. Trainer’s comments:
<!–	–> Bench Reverse Crunch 1. Start by lying on your back and holding onto the bench with your hands above your head. 2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders. 3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum. 4. Return to the starting position and repeat for the desired repetitions. Trainer’s comments:
<!–	–> Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. Trainer’s comments:
<!–	–> Straight Arm Pushup Hold Starting Position: Start the movement in a pushup position. Extend your arms into a pushup. Hold that position for the prescribed number of seconds. Trainer’s comments:
<!–	–> Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg. Trainer’s comments:
<!–	–> Lateral flexion on balance disc 1. Lie on your side with a balance disc under your hip. 2. Laterally flex your body so that you raise your upper body off the floor. You will only raise up a couple of inches. 3. Return to the starting position and repeat. Perform with other side. Trainer’s comments:
<!–	–> Bicycle Kicks 1. Lie on your back with your knees at chest level and your arms flat on the floor. 2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out. 3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed. 4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs. Trainer’s comments:
<!–	–> Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge. Trainer’s comments:
<!–	–> Double Leg Pressouts 1. Start by lying on your back with your knees towards your chest and your arms flat on the ground. 2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight. 3. Bring your legs back in and repeat for the required number of repetitions. 4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger. Trainer’s comments:
<!–	–> Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions. Trainer’s comments:
<!–	–> 3 point rollout on ball 1. Place your forearms on top of the ball and your feet anchored on the floor. 2. Keep your trunk in a parallel position and draw your belly button in towards your spine. 3. Slowly extend your arms out away from your body and then bring them back in towards your chest. 4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel. Trainer’s comments:
<!–	–> Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. Trainer’s comments:
<!–	–> Abdominal Strengthening 1. Lay on your back with knees bent. Place a towel in the small of your back. Keep your lower back pressed against the towel. 2. Tighten abdominal muscles and hold. In one continuous move, slowly straighten left leg, pause, and then bring it back to the starting position. Do the same with right leg. Let your heels slide across the floor. 3. Maintain tightened abdominals as you alternate legs. 4. Repeat for the prescribed number of repetitions. Trainer’s comments:
<!–	–> Unilateral Leg Raise on balance disc 1) Lie back onto floor on top of a balance disc with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45°. 5) Return to start position and repeat. 6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted – DO NOT ARCH LOWER BACK. To increase intensity, lower legs past 45° without touching floor as long as trunk stability is maintained. Trainer’s comments:
<!–	–> Side Plank 1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 2. Lower your body and repeat on the other side. 3. Remember to keep your head, neck and body in a straight line. Trainer’s comments:
<!–	–> Supine Double Leg Raise 1. Start by lying on your back and a slight bend in your knees. 2. Raise your legs to a perpendicular position to the floor. This is your starting position. 3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor. 4. Raise your legs back up to the starting position and repeat. 5. Only lower your legs as far as your abs have enough strength for. Trainer’s comments:
<!–	–> isometric abdominal 1. Begin by lying on your back with your knees bent. 2. Hollow out your stomach by sucking in your abdominal muscles. 3. Tighten abdominal muscles in this position. 4. Hold for 3-5 seconds and repeat. Trainer’s comments:
<!–	–> Elevated Prone Hip Extension 1. Start by placing your hands on the ground and your feet up on the wall. 2. Proceed to bring one knee in towards your chest and then kick your leg using your glute back onto the wall. 3. Repeat for the desired repetitions and then repeat with the other leg. Trainer’s comments: