Summer Boot Camp finishes up with the final workout of this three-part series: core conditioning. A toned and tight tummy can make you appear taller and slimmer, but more importantly a strong torso helps improve your posture and enhance athletic performance. Gain the confidence to rock your summer attire with the help of these exercises that hit your midsection from all directions.
This workout is quick, intense and gets straight to the point. All you need is a timer, a park bench or step and one dumbbell. Complete all eight exercises in a circuit format, performing each exercise for 50 seconds and taking 10 seconds to transition to the next one. Once the circuit is complete, rest for 60 seconds and repeat all eight exercises again. And just when you think you’re done, finish up this workout with a two-minute series of planks called the Core Finale!
Begin lying on your back, feet on the ground and hands behind the ears. Exhale as you simultaneously curl your legs toward your chest and lift your shoulders slightly off the ground. Inhale and release back to the starting position.
Side Plank With Lateral Knee Lift
Place hands on a raised surface, such as a park bench or step, and assume a high-plank position. Lift the right hand off the bench and rotate the body into a side-plank position. Bring the right elbow and right knee together at chest level and return back to the side plank position. Perform this exercise for 25 seconds on each side.
Standing DB Torso Twist
Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in both hands with straight arms at chest height. Engage the abdominals and rotate the torso from right to left.
Assume a high-plank position with the hands underneath the shoulders and the abdominals engaged. With power and speed, drive the knees into the chest in an alternating pattern, keeping the toes hovering above the ground.
Double Leg Tuck to Pike
http://www.framedrums.net a couple of exercises to prevent injuries such as tendonitis and carpal tunnel syndrome.
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