THE WORKOUTS
WORKOUT 1 WEIGHT-FREE LEVEL 1
TARGET CORE / ABS / LOWER BACK
CORE VALUES
This workout is a great way to develop the muscles of your core – the ones around your abdomen and lower back. These muscles not only provide the much-valued six-pack, but are vital in maintaining good posture, preventing back pain and improving all areas of athletic ability.
A strong core provides the foundation on which all other muscle gains are made, so don’t move on to the more dynamic workouts until you have spent some time strengthening your core.
HOW TO DO IT
⨀ Perform 10 reps of exercise 1A.
⨀ Move immediately on to exercise 1B and do 10 reps.
⨀ Rest for 30 seconds, thenrepeat exercises 1A and 1B.
⨀ Rest for 60 seconds, then do exercise 2A, followed immediately by 2B.
⨀ Repeat the rest pattern as before until you’ve performed 12 exercises in all.
DO THIS
⨀ 2 supersets for each group
⨀ 30sec rest between supersets
⨀ 60sec rest between groups
THE KIT
⨀ Gym mat
FIT NOTE A superset is two exercises done back to back with no rest in between
SUPERSET 1
1A SPLIT ROMANIAN DEADLIFT TO REAR FLYE
10 reps (alternate feet with each rep – only add dumbbells if you want an added challenge)
FORM GUIDE: P52
1B DORSAL RAISE WITH SHOULDER ROTATION
10 reps (hold raised position for 2sec)
FORM GUIDE: P53
SUPERSET 2
2A SIDE LUNGE WOODCHOP
10 reps (5 reps each side)
FORM GUIDE: P50
2B SIDE BRIDGE
10 reps (5 reps each side)
FORM GUIDE: P63
SUPERSET 3
3A LUNGE WITH ROTATION
10 reps (alternate sides with each rep -only add weight shown in the Form Guide when ready for an extra challenge)
FORM GUIDE: P49
3B GLUTE BRIDGE
10 reps
FORM GUIDE: P63
TIPS
⨀ Keep your movements slow and controlled.
⨀ To engage your core muscles, tense your stomach as though you were about to take a punch to the gut.
⨀ Try to keep your back straight during each exercise.
WORKOUT 2 WEIGHT-FREE 1 LEVEL
TARGET CORE / ABS / LOWER BACK
FREE FOR ALL
Just because a workout uses no equipment and only takes 12 minutes doesn’t mean it can’t be demanding. This kit-free routine will test the muscles of your legs, chest, arms and abs, as well as getting your heart pumping. The result is that your metabolism will shoot up, giving you a strong fat-burning effect that lasts long after you’ve finished the session.
This workout is done as a circuit, which means you move from one exercise to the next without resting in between.
HOW TO DO IT
⨀ Perform each exercise in order, taking no rest between each one.
⨀ Do either the number of reps stated or as many reps as you can in the.
