Now that you’ve familiarized yourself with the core-training exercises, it’s time to put them to use. The following three sequences provide you with a comprehensive total-body workout using the exercises that you have learned throughout the book. Each sequence incorporates a few exercises from each section to ensure you a safe and efficient workout. This variety covers and targets the entire body for an overall core activation. These sample workouts will help you get started on a consistent exercise routine, but you can create many additional combinations of the book’s exercises. Have fun and mix things up once you feel comfortable with your routine. Each of the sample sequences transitions you to core stability and strengthening. For optimal results, adding a few quick stretches after each exercise sequence will help keep your body lean and supple.
CORE WORKOUT A
SAMPLE WORK OUTS
1. Adductor Stretch, page 24
2. Hip Stretch, page 29
3. Hip Flexor Stretch, page 25
4. Pectoral Stretch, page 21
5. Plank Roll-down, page 36
6. Quadruped Leg Lift, page 44
7. Push-up, page 52
8. Thigh Rock-back, page 42
9. Kneeling Side Lift, page 104
10. Oblique Roll-down, page 116
11. Lemon Squeezer, page 90
12. Russian Twist, page 94
13. V-up, page 92
14. Crossover Crunch, page 78
15. Quadruped Knee Pull-in, page 124
16. Single-Leg Calf Press, page 128
17. Hamstring Pull-in, page 146
18. Bridge with Leg Lift I, page 142
19. Double-Leg Ab Press, page 68
20. Hamstring Stretch, page 30
CORE WORKOUT B
SAMPLE WORK OUTS
1. Neck Flexion, page 16
2. Latissimus Dorsi Stretch, page 19
3. Lumbar Stretch, page 27
4. Quadriceps Stretch, page 22
5. Tiny Steps, page 34
6. Single-Leg Circles, page 40
7. Bridge with Leg Lift, page 50
8. Scissors, page 64
9. Lateral Low Lunge, page 80
10. Tendon Stretch, page 84
11. Power Squat, page 88
12. Chair Dip, page 54
13. Push-up Hand Walk-over, page 114
14. Side-Lift Bend, page 98
15. Abdominal Hip Lift, page 108
16. Supine Marches, page 136
17. Thread the Needle, page 126
18. Roller Triceps Dip, page 130
19. Bridge with Leg Lift II, page 144
20. Iliotibial Band Stretch, page 23
CORE WORKOUT C
SAMPLE WORK OUTS
1. Neck Side Bend, page 17
2. Triceps Stretch, page 18
3. Spine Stretch, page 26
4. Piriformis Stretch, page 28
5. Shoulder Stretch, page 20
6. Hand-to-Toe Lift, page 58
7. Wall Sit, page 60
8. Spine Twist, page 38
9. High Lunge, page 48
10. Clamshell Series, page 70
11. Prone Heel Beats, page 72
12. Swimming, page 66
13. Side-Bend Plank, page 46
16. Front Plank, page 62
15. Towel Fly, page 56
16. Roller Push-up, page 134
17. Triceps Roll-out, page 140
18. Bridge with Leg Lift I, page 142
19. Straight Bicycle, page 148
20. Iliotibial Band Release, page 138