Workout of the Day - Core

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Abs/Core Workout

Warm up:
Alternate Halos and around the body pass x 10 each, then 9, 8, 7, 6, 5

Workout:
For time: 1 min each (30 seconds per side)
Heavy weight: GS Lazy Swings
Medium weight: GS Lazy Swings
Light weight: GS Lazy Swings

S/set Seated figure 8 pass or Dragon Twists.
Sit on mat and lean back, then take light kbell and pass through legs from inside to out as you bicycle legs….ouch!

For time: 1 min each
Heavy Cleans off Floor Left
Heavy Cleans off Floor Right
Alternating Heavy Cleans off Floor

S/Set Get up Sit ups…
Medium bell x 10 reps per side (Heavy, Medium, Light)

For time: 1 min each
One Hand Snatch Left (Newbies =
One Hand Snatch Right (Nwbies =
Two Hand Snatch

S/Set: Double Windmills… Newbies = Single
Light bell on the top, medium or heavy on the bottom
5 Right/5 Left (Heavy, Medium, Light)

For time: 1 min each
Wood Chops Left
Wood Chops Right
Wood Chops Center
S/Set: Lying back elbow strikes with no weight for time (or hold big or small Med ball and do elbow strikes = harder)

End/If time:
Lying press 1 bell overhead Left while making circles with Right Foot.
Switch to 1 bell overhead Right while making circles with Left foot.
Other lying ab torture!! =)