Today’s workout will focus solely on the core. It starts with a shoulder series for a warm up then moves strictly to the core. The core is the foundation for all your strength so its extremely important to focus a lot of your energy on building a solid base.
The great part about this workout is that you can do it anywhere. This is something you can do while you are traveling or in the comfort of your own home. Most all inclusive resorts have some sort of workout facility where you can find a Swiss Ball or other simple pieces of workout equipment that you can use to spice up your training.
Warm Up
5-10 minutes of rowing
Shoulder Activation
Arm Circles – forward and backward
Dumbbell Series – 2 sets of 10 reps – 10 lbs – front raises, side raises, bent over rows, rotator cuff
Core Series
3 Sets of Each Group of Exercises
– Complete one set of A1 followed by A2 and A3 then start back at A1.
– Do each exercise for 30 seconds then break for 15 seconds before moving on to the next exercise
– Break for 1-2 minutes between each group of exercises
A1 – Elevated Pushups (Feet up on bench)
A2 – V-Ups
A3 – Swiss Ball Alternating Knees to Elbows (do a sit up and raise your knee to touch you opposite elbow)
B1 – Spiderman Pushups
B2 – Swiss Ball Back Extensions
B3 – Knee to Elbow Planks (Starting in the plank position, touch your left elbow to your right knee while balancing on your right arm and left leg then switch arms/legs)
C1 – Rotational Pushups (Do a pushup and at the top of the completed rep, cross your right hand over your left and move to your left for the next rep. For the proceeding rep do the same thing in the opposite direction)
C2 – Full Sit Ups
C3 – Flutter Kicks (Side to side and up & down)
Cool Down Stretch
For the cool down stretch, focus on lengthening the muscles of the trunk area. The combination of the yoga routine of the Downward Dog and Upward Dog is great for this. Also, twisting stretches such as the seated twist help loosen the back muscles.