Good Afternoon everyone! Wether you work in the morning or at night. You can always squeeze in a workout. You dont need a gym membership to begin. Start the change today. Here is a five minute workout you can try. Have fun. 5- Minute Core Workout. Targets: Core, Abs, Back. 1: Ball Squat with Knee Lift Min. 0:00-1:00 Targets: Glutes, Hamstrings, Quadriceps, Core, Chest, Shoulders * Stand with feet shoulder-width apart, holding a weighted ball in front of chest. * Bend knees 90 degrees. * Hold for 2 counts. * Slightly straighten legs, shifting weight to left foot as you lift right knee to waist height and extend arms overhead (shown). * Return to start and complete 10 reps on each side. 2:Single-Leg Lunge Min. 1:00-2:00 Targets: Glutes, Hamstrings, Quadriceps, Core * Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor. * Lean forward from hip, then straighten left leg, extending right leg behind you * 45 degrees (shown). * Return to start. * Complete 10 reps on each side. 3:Push-Up with Leg Lift Min. 2:00-3:00 Targets: Chest, Triceps, Core * Start in the up phase of a push-up. * Keeping hips square to floor, lift left leg 10 inches. * Bend elbows to lower chest toward floor (shown); hold for 2 counts. * Return to start and lower left leg. * Do 10 times; then switch sides. 4:Standing Leg Lift Min.3:00-4:00 Targets: Glutes, Core * Stand with feet shoulder-width apart, holding a medicine ball in front of your chest, elbows bent. * Shift weight to right leg and extend left to the side in 3 counts as you extend your arms (shown). * Hold for 2 counts, then take 3 counts to return to start. * Do 15 times, then switch sides. 5:Bicycle Crunch Min. 4:00-5:00 Targets: Upper Abdominals, Obliques, Hip Flexors * Sit with knees bent 90 degrees. * Hold a medicine ball at chest level and lean upper body back to engage abs. * Bring right knee toward left elbow, extending left leg (start). * Return to start. * Do 15 reps on each side. By Nancy LePatourel You can find this workout at fitnessmagazine/workout/abs/express/5-minute-core-workout-strong-abs-and-back/?page=6
Posted on: Thu, 20 Mar 2014 20:52:37 +0000
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