BEGINNER CORE TRAINING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.6/5.0
Created By:
FitClick on October 28, 2009
Comments:
Workout Category:
Circuit Training
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Abs, Thighs, Chest, Lower Back
Description
Get started with two days each week of core exercise strength training and two days each week of low intensity, fat-burning cardio.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-2030
Reverse Crunches-1530
Crunch Twists-1530
Hanging Knee Tucks-1530
Bridge (Plank)-160
Thighs
Smith Machine Squats85 lbs.1290
95 lbs.1090
105 lbs.890
Chest
Pushups-2060
-2060
Pushup Hold-360
-360
Lower Back
Back Extension: Ground-1060
Back Extension: Plank Hold with Lift-1260
Machine Low Back Extensions80 lbs.1260
90 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles40-

Workout routine comments

"Along with walking 4 miles per day, I would like to find an exercise program that incorporates my Total Gym or Bow Flex.......anyone out there that can help me? Thanks so much."

There are a variety of self-produced videos using the Total Gym on you-tube. You can download. Only warning is "self-produced" so quality varies.
 
July 20, 2011 at 11:20am
Along with walking 4 miles per day, I would like to find an exercise program that incorporates my Total Gym or Bow Flex.......anyone out there that can help me? Thanks so much.
 
July 18, 2011 at 9:27am
Ask about a workout band.... It is a long piece of plastic and your doctor and therapist will both agree and should have printed copies workouts one is able to perform with the band. BettysBack
 
April 28, 2011 at 3:01pm

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