9/15/10 Workout of the Day

Fitness XT
Core Focus Workout

You will need a light/moderate bell and a medicine ball.

Warmup:

Off the Deck Get Ups x5
Alternating Swings x30 reps
Off the Deck Get Ups x10
Alternating Swings x40
Off the Deck Get Ups x15
Alternating Swings x50

Workout:

Do 30 seconds of each of the following exercises with no rest in between...
Front Plank
Russian Twists
Right Side Plank
Medicine Ball Tosses (seated with feet in the air in the c-spine position, toss the ball straight overhead, catch, and repeat)
Left Side Plank
Russian Twists
Front Plank

Rest for 1-2 minutes...

Do 1 minute of each of the following exercises with no rest in between...
Alternating Get Up Sit Ups (switch arms every rep)
Kneeling Woodchoppers (30 seconds L/R)
Alternating Get Up Sit Ups (switch arms every rep)
Kneeling Ribbons
Alternating Get Up Sit Ups

Rest for 1-2 minutes...

Repeat both the 30 sec set and 1 minute set one more time.

End:

Plank-a-thon

Front Plank x1 minute
Right Side Plank x30 seconds
Left Side Plank x30 seconds
Front Plank...hold as long as you possibly can!!!