Posted by: 4pack | July 19, 2008

IDEAL BODY WORKOUT: STAIRS, PLANKS, LUNGES AND CRUNCHES

HERE IS A GREAT BOOTCAMP CORE WORKOUT WITHOUT ANY MACHINES…PARTICULARLY GOOD WHEN STAYING AT A HOTEL OR YOU LIVE IN A MULTIPLE STORY APARTMENT OR CONDOMINIUM BUILDING….

 http://www.azcentral.com/community/westvalley/articles/2008/07/18/20080718gl-nwvfitness0718.html

  • The session started off with two trips up and down the stairs from the SkySport Penthouse (13th floor) to the bottom of the building. On the way back up, you were to take two steps at a time.
  • After that slight warm-up, we dropped and pumped out push-ups for one minute.
  • Those were quickly followed by up and down planks. Start in plank position, which is with your arms under your shoulders, back straight, hips slightly tucked in and your legs extended straight behind you on your toes. You lower down to your elbows, one arm at a time, and then rise up one hand at a time to the starting position for 20 sets. You don’t drop to your knees, break form or stop. Repeat the entire set for the second time.
  • Then it was time for another refreshing set of stairs. But we got a break and only went down to the fifth floor twice. By this time, my class was in serious trouble, holding up the walls of the 12th floor and panting like desert dogs.
  • We started with 20 reps of alternating front lunges. Keep your knee over the ankle, chest out, shoulders back and hands clasped in front of your chest.
  •  The next exercise was squats. Assume the squat position with your chest out and shoulders back. Stick your butt out and squat down deeply making sure all weight is on your back legs/derriere with your toes slightly lifted off the ground. Squeeze up at both the top and bottom. Do 20 reps.
  • Start in the squat position. Lower your right leg down as you twist your waist and move your knee in towards the center of your body. Repeat with your left leg. Come back up to squat position only by twisting your abs and lifting the right knee/leg and then the left knee/leg to its starting position. Your body should be open and low. Do not stand up. Do 20 reps of these (down and up is one set). This was a new move to me.
  • Next, do 10 Russian lunges, which are similar to front lunges but instead of stepping forward you jump up a few inches, switch legs in the air and then land in a lunge position. You never fully land; you keep in motion while maintaining form.
  • On to mat exercises.
  • Bicycles. Lying on your back, arms behind your head and legs stretched in front of you, you begin alternating arm to knee while keeping your shoulders off the mat, abs engaged and a strong oblique twist. Twenty of these hit multiple spots.
  • Side Plank with a Twist. Start in plank position but twist to your side, keeping your feet stacked, and create space between your torso and the mat. Keep your supporting bent at the elbow with your forearm on the mat. Bend the opposite arm placing your hand by your ear. Now, staying up high, twist your top side so that your elbow touches the mat, if you can and come up to starting position. Repeat for 20.
  • The workout ends with total body stretches.
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