Full body core exercises for home and travel
This exercise program is one that may be performed at home or in a hotel room while traveling. This is an excellent routine that will tone, strengthen, and help you lose weight.
This program hits almost every muscle in your body and is an excellent core conditioner.
This should, if done correctly, take about 20 minutes daily.
Abs. Most people make two mistakes in their quest for the ultimate six-pack. (That is, besides starting their diet “tomorrow.”) They use exercises–crunches, for instance–that work their abs through only a portion of their natural movement, and typically use only their body weight for resistance. That limits gains, since they’re not working their midsection muscles maximally. This workout is designed to eliminate those blunders by forcing your abs to contract through a full range of motion and adding extra weight–in the ideal order. The end result: You’ll work your abs for the same amount of time but with vastly improved results.
Wrist-to-Knee Curl-up: Lie on the floor on your back with your
elbows out at 45 degrees and your fingers touching the sides of your
forehead. Bend your knees and hips 90 degrees. Lift your hips and
shoulders off the floor and hold them there. Without pausing, take one
second to return to the starting position. That’s one repetition. Repeat
with the opposite side.
Perform 2-3 sets of 10-15 reps, resting two minutes between sets.
Perform this workout three times per week, resting at least a day between each session. Do the exercises as alternating sets: Perform one set of the first exercise, rest 30 seconds, then perform one set of the second exercise and rest 30 seconds. Repeat three times for a total of four sets of each exercise.
In addition use add the following exercises for the full routine.
Pushups. 15 repetitions with 3 sets each. (May be performed either by standard style pushup by extending you body in the air on the floor from you toes to you hands with your arms extended straight down from your extended arms on bent knees). Allow yourself in 1 motion with your full body to come down to the floor and then in a full body motion push your body away from the floor. If you cannot do 15 pushups at 1 time continue working on it. In time you will get stronger and be able to accomplish it. This should take approximately 1 second to go down and 1 second to go up.
Arm curls. 15 repetitions x 3 sets. Using a set of dumbbells, with your arms hanging from your sides as if you are just standing still, from your elbow joint raise the dumbbells up to a point where your arms will not go any farther. Now slowly drop you arms back down to the standing position. Use a weight that offers a challenge but allows you to perform all 3 sets. Be prepared to increase your working weight within about 4 weeks. This should take approximately 1 second to go down and 1 second to go up.
Deep knee bends. 15 repetitions x 3 sets. With you feet shoulder width and toes pointing directly out in front of you place your hands on your hips. In 1 motion lower yourself, while balancing yourself on your feet, towards the floor. Try to go far enough down that your thighs become a level surface from yore knees to your buttocks. Stop at this point and return to a standing position. This should take approximately 1 second to go down and 1 second to go up.
Toe ups. Do 15 of these directly behind or with the deep knee bends. Simply stand as high as you may on your toes. Be certain to stretch as high as possible when performing this exercise.
This is an excellent program to use and hits each muscle in your body.
If you are performing these exercises correctly, especially if you haven’t been exercising, your body can be sore in certain areas. This will go away after 3 to 5 days. If you do this on a daily basis or rather 5 days a week, you will actually begin to notice small physical changes in about 2 weeks. Additionally you should experience an increase in energy.
You do need for proper body growth to allow your body a full recuperation timeframe. Take a full day from exercising and give your body a rest. In ant case do not go longer the 48 hours without some exercise. If you do you metabolism will return to a reduced rate.
Good Luck and good success.
Greg The Trainer
Editors Note: Greg Burkett is a weekly columnist for The Record Newspapers and TheRecordLive.Com here in Orange County.