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Work Out: Advanced Core Strength Work-Out

 

Fitness Level Equipment Requirements
Advanced Core Strength Work-Out Print your Advanced Core Strength Work-Out workout plan
Advanced Core Strength Work-Out

The advance core strength and abs work-out utilizes the stability ball and Bosu in a variety of exercises that will defintely challenge you. This program is designed to build core strength and lean out and harden the mid-section.

Program Information:
Type: Advanced
Once muscle strength, control, balance & flexibility have increased, more advanced programs are employed to improve coordination, endurance, functionality, strength & power. Advanced programs should not be attempted until you are comfortable with the basic manoeuvres found in Beginner & Intermediate programs. Some exercises may need the supervision of a coach or spotter. Before performing advanced exercises, please consult your physician.
Equipment: Equipment Required (see details)
Exercises: 10 unique
Time Requirements:
Workout Days: one
Full Program Length: repeatble
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Workout Instructions:


Once you have completed this workout, allow your body at least 24 hours before performing other exercises or programs. This will allow your muscles to recover and regenerate. You may repeat this program or select a another program within the same category and level of diffficulty.
Start your workout here Begin Workout
Circuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Stability Ball Roll-Out pictures and directions
Stability Ball Roll-Out

Stability Ball Roll-Out video		 Reps:
20		 Rest between exercises:
30 seconds		 Move to the next exercise
Russian Twist w/ Medicine Ball pictures and directions
Russian Twist w/ Medicine Ball

Russian Twist w/ Medicine Ball video		 Reps:
15 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Bosu Squat Crunch pictures and directions
Bosu Squat Crunch

Bosu Squat Crunch video		 Reps:
20		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 2 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Exercise Ball Push-Up pictures and directions
Exercise Ball Push-Up

Exercise Ball Push-Up video		 Reps:
15		 Rest between exercises:
30 seconds		 Move to the next exercise
Trunk Twist with Rope pictures and directions
Trunk Twist with Rope

Trunk Twist with Rope video		 Reps:
15 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Stability Ball Dolphin on Bench pictures and directions
Stability Ball Dolphin on Bench

Stability Ball Dolphin on Bench video		 Reps:
15		 Rest between exercises:
30 seconds		 Move to the next exercise
Abdominal Crunch-Up pictures and directions
Abdominal Crunch-Up

Abdominal Crunch-Up video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 3 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before finishing the work-out.
Four Point Superman pictures and directions
Four Point Superman

Four Point Superman video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Ab Crunch w/ Stability Ball pictures and directions
Ab Crunch w/ Stability Ball

Ab Crunch w/ Stability Ball video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Move to the next exercise
Side Plank Leg Raise pictures and directions
Side Plank Leg Raise

Side Plank Leg Raise video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Workout Complete! Congratulations!  Workout complete!
Comments/Questions/Replies about this Work Out Program:

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Comment by member: gumpper12 (8/28/2007 2:14:34 PM)

Great workout, the side plank leg raises are very tough
 
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