Cardio For Your Core

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Julian Holmes
5 years ago
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1 Cardio For Your Core

2 Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are taking any medications, you must talk to your physician before starting any exercise program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop and consult a physician. These recommendations are not medical guidelines. This book is for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. All forms of exercise pose some inherent risks. It is advisable that readers to take full responsibility for their safety and know their limits. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don t perform any exercise unless you have been shown the proper technique by a certified personal trainer. Don t perform any exercise without proper instruction. Always do a warm-up prior to your workout session and end with a stretching cool down segment. Safety First You will only get positive results from this program if you are performing the exercises correctly. Here are a few tips for you to maximize your results: 1. Check with your doctor before starting any new exercise or diet program. 2. It may be necessary to consult a trainer if you are unsure of how to do any of the exercises. Do NOT do exercises that you don t understand how to do. 3. If something hurts do not do it. You must understand the difference between muscle fatigue and injury. Always error on the side of caution if you feel pain. 4. This program has the potential to be used with those new to fitness as well as those that are very fit. Start off conservatively and increase intensity as you go. 5. We can do it all ; however, we may need an extra day of rest between workouts so feel free to take a day of active rest between workouts if you aren t up to the workout. Active rest is an activity that is low intensity calorie burning in nature such as walking. 6. Use proper exercise form and train conservatively in all workouts. 7. Always start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy". 8. Do NOT do interval training more than 4 times per week. 9. Do NOT the skip a warm-up, as well, take a few minutes to cool the body down. 10. If you have an injury, get medical attention to rehabilitate your injury before starting an exercise program.

3 The Bikini Belly Cardio For Your Core Series Cardio? Not that kind Studies have shown that the long, slow and steady cardio is the LEAST effective where fat burning is concerned we will NOT be doing that sort of cardio! But you WILL send your metabolism soaring and melt away pounds of belly fat in these next 21 days with the 6 workouts in this Bikini Belly Cardio series which will include some sprints. I didn t want to call this a sprint series because that sounds a little worrisome. There s NO need to worry. You do NOT have to sprint like a running sprint, a sprint up a hill or a shuttle run, you can easily swap out a skater, a jack or any other low impact exercise. Just check the manual before working out with the video. These workouts will burn up to 9X more belly fat than traditional cardio. Plus you ll automatically boost your VO2max to dramatically higher levels than regular cardio so you can fight off disease and add years of happiness to your life. There are four workouts and a bonus workout. These will be used as your workouts for the next 3 weeks. Keep cycling through the workouts during these 21-days. Some of you will want to train every day, some will want to take a day off in between workouts. Listen to your body. These workouts are short and will not elicit a cortisol (the fat storing hormone) response. You ll want to ensure that you start each workout with a warm up and end with a cool down. Start with this warm up: Bodyweight Warm-up Do two rounds of 15 seconds of each exercise. Go slowly and work at your own pace: Squat with chest opening stretch Step jacks -> Jumping Jacks Reverse Lunge -> Prisoner reverse Lunge Lateral lunge Modified Pushups -> Regular push up Spider crawl Shoe touch Full body extension -> squat jump

4 Count Down Sprint Challenge The goal of the workout is to do it faster each time, or decrease the total time it takes to complete it each time you try this workout. Equipment: timer Exercises: Find a hill about 30 yards long OR do a shuttle sprint. Repeat 5 times Then do Set 2: 10 push ups 10 per side prisoner reverse lunges 10 per side cross body mountain climber Repeat 4 times Then do Set 2. Repeat 3 times Then do Set 2. Repeat 2 times Then do Set 2. Repeat 1 time Then do Set 2. Can t sprint? Training Variations: Do 20 skaters per hill sprint/shuttle sprint, rest for 10 seconds to mimic the walk down hill recovery.

5 Shuttle UP Sprint Challenge This is a timed set. As a challenge, decrease the rest between each of the sets the next time you try the workout. If necessary, increase the rest through out the workout as required. Equipment: timer, dumb bell Timing: Do 30 seconds of work Set your time for various rest times between sets depending on your fitness level. You could try 20, 15 or 10 seconds rest between sets. Increase/decrease rest as needed. Do 30 seconds of each exercise: Shuttle sprint Goblet squats (or prisoner squats) Lateral shuttle sprints Push up shoulder touch Shuttle sprint Plank alternate leg lift (active recovery) Repeat for 5 rounds Can t sprint? Training Variation: Replace the shuttle sprint with burpees. Replace the lateral shuttle sprints with skaters. Ab Polisher to Finish Set your timer for 40/10. Do the following: Side plank Side plank Shoe touch Stationary sprint with high knees Repeat

6 Equipment: Timer, pull up bar Pullin Pushin Sprint Challenge Set the timer for 5 rounds of one minute of work and 15 seconds recovery/transition. Perform each exercise for one minute and then transition to the next exercise in the 15 seconds between sets. Complete 3 rounds in total. Exercises: Pull ups (assisted pull ups, wall sit stick up, or if you have NO wall or pull up bar, eliminate this exercise and do a prisoner squat) Shuttle sprint Squats Lateral shuttle sprint Push ups (modified push up) Shuttle sprint Rest one minute between each round of six exercises. Can t sprint? Training Variation: Do 20 skaters instead of sprints if needed. Do 10 reps of all exercises for 5 rounds. Ab Polisher to Finish Set your timer for 20/10 for 8 sets: 1A Spider crawl 20 sec 1B Plank 10 sec Repeat for 4 sets No rest, then reverse the order 2A Plank 20 sec 2B Spider crawl 10 sec Repeat for 4 sets

7 AMRAP Sprint Challenge This is an AMRAP set. Count the total rounds completed in 15 minutes. Rest as little as possible between exercises; record the number of total rounds done. Equipment: Timer Exercises: 5 - shuttle sprints (forward/backward counts as one) 4 inchworm push ups (regular or modified push up) 3 - per leg reverse lunge 2 20 yard sprint, walk/jog return 1 minute plank recovery Repeat this circuit in AMRAP style for 15 minutes. Record the total number of rounds completed in the time allotted. Try to beat your score each time you try this. Make note of modifications and at what point in the test they were used. Can t sprint? Training Variation: Do 20 skaters instead of sprints if needed. Do timed sets of the above exercises, 30/05 for five rounds. Ab Polisher to Finish Do 30 seconds of work with a 5 second transition: Get up Side plank Side plank Spider crawl Squat jump Rest Repeat 2-3 times.

8 Bonus Workout: 250 Rep Sprint Challenge This is a timed set, rest as little as possible. Your goal is to beat your time the next time you do this workout. Equipment: Timer Exercises: Time yourself doing 5 reps of these 5 exercises for 10 rounds: yard sprint (jog/walk return) 2. Prisoner reverse lunge (per leg) 3. Burpee with push up 4. Lateral shuffle sprints 5. Spiderman push up (per side) Can t sprint? Training Variation: Do 20 skaters instead of sprints if needed. Do timed sets of the above exercises, 30/05 for five rounds.

9 Exercises *These are the exercises in this series. Box jump Burpee with push up Cross body mountain climber Floor leg raise Get up Goblet squat Inchworm push up Lateral shuttle sprints Mountain climber One leg walk out to plank cross body mountain climber Plank Plank alternate leg lift Prisoner reverse lunge Prisoner squat Pull up (see Quick Start manual for alternatives) Push up shoulder touch Side plank Sit out Shoe touch Skaters Spider crawl Spiderman push up Squat Squat jump Stationary sprint Shuttle sprints

Disclaimer!! Bikini Belly Super Sculpt

Disclaimer!! Bikini Belly Super Sculpt Super Sculpt Series Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.