Blue Star Core Circuit A
13-Jul-06
Blue Star Core Circuit A
This workout is designed to stabilize and strengthen your core. It also hits all your major muscle groups and ends with a bout of fat-burning cardio. First four exercises are stretches to warm up your body which can be preceded by some light cardio. Complete Double Leg Pressouts (Dead Bug) through Squat and Press as a circuit three times. Follow with cardio of your choice.
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 Yoga Cat Stretch1. Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment. 2. Inhale and tip the sitz bones towards the ceiling while drawing the shoulders back and down away from your ears; look up. 3. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine. 4. Repeat for 4 to 6 breaths, moving smoothly between each move.Trainer’s comments: This is really cat and cow. On the inhale, drop your belly to the floor and extend your spine through the crown of your head. On the exhale, pull your pelvis forward and drop your head. |
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 Kneeling shoulder lat stretch1. Start by holding a toning bar or a fixed object. Sit on your knees and lean forward holding the bar. 2. Keep your back flat and lean forward until a stretch is felt in your shoulders and back. You could also lean backwards towards your hips to intensify the stretch. 3. Hold for prescribed number of seconds.Trainer’s comments: Place both hands, thumbs up on the stability ball or seat or chair or couch. This stretch can even be done with hands on the floor, sitting back on to your heels. (more…) |