Day 12 - Core Workout
Dynamic Core Rotations
Perform 12 Repetitions moving gently into the stretch with every repetition.
Notes:
Standing upright facing forward with your hands in front of you. Rotate your body core round.
Russian Twist
Perform 30 Repetitions
3 sets
30 sec rest between exercises
Notes:
Bend your knees in a half sitting position with your body slightly backwards keeping your head facing forward. Your weight should be held close to your abdominal area and rotate your full body and head round to each side during the exercise. We are increasing the intensity this week by 1 set.
Core Extension
Perform 30 Repetitions
3 sets
30 sec rest between exercises
Notes:
Lie flat on the floor with your knees bent and the weight held straight out at shoulder level. Bring the weight down above your head without touching the floor. Pull your tummy in towards the floor and under control bring the weight back up to the starting position. There should be no bend to your back during the exercise. We are increasing this week the intensity by 1 set. Good luck!
Cool Down
Chest Stretch
Hold the stretch for 30 seconds in total moving into the stretch every 10 seconds or when you feel your muscles relax.
Notes:
Have you hands outstretched and your head between your arms as shown above. Stretch your chest and pull your tummy in.
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