FIT 30 CORE AND STABILITY WORKOUT

CORE AND STABILITY

In this 10 workout, you’ll have 30 seconds to complete as many reps as you can, while focusing on form. The rest period between each exercise is only 30 seconds so make sure to carry water. This workout targets lower and upper body muscles with a focus to keep your heart rate up.

10 TOTAL 30 SEC WORK/30 SEC REST REPEAT 3X TOTAL 30 MIN

1 2 BOSU Push up TRX High

With wide grip, lower torso, pause at bottom and extend back up Maintain straight line, bring fists in front of shoulders

3 4 TRX Bicep Curl TRX Overhead Tricep Extension

Lean back, raise arms forward, flexing arms, facing towards head. Straightening body, bend at elbows and lower body until elbows are bent 90 degrees.

5 Russian Twist

Elevate your upper body so that it creates an imaginary V-shape with your thighs and rotate from side to side.

Have questions? See your club trainer! FIT 30 CORE AND STABILITY WORKOUT (CONTINUED)

10 EXERCISES TOTAL 30 SEC WORK/30 SEC REST REPEAT 3X TOTAL 30 MIN

6 7 Weighted Sit Up TRX Mountain Climbers

Lie on your back, hold a dumbbell against your chest, engage and Alternate between legs and pull your knees up towards your chest. push up through core.

8 9 BOSU BOSU Alternating

Balance on ball, lower hips back and into squat position until Stand in front of the Bosu ball and step one foot up, lower hips thighs are parallel to ground. straight down until back knee is a 90 degree angle.

10 BOSU Squat Jumps

Fully extend the hips, knees and ankles and explode onto the BOSU, landing in a balanced position.

Have questions? See your club trainer! EXERCISE INDEX

BOSU Push Up - With a wide grip on the flat side of the Bosu ball, lower torso, pause at bottom and extend to starting position

TRX High Row – Maintain straight line, plank position bending elbows to 90 degrees and bring fists in front of shoulders.

TRX Bicep Curl - Arms raised forward and grab handrails while having your palms up. Flex your arms in elbows, hands facing towards the head (preferably to your ears).

TRX Overhead Tricep Extension - Straightening body, bend at elbows and lower body until elbows are bent 90 degrees.

Russian Twists - Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.

Weighted sit up - Lie on your back with your knees bent 90 degrees and feet flat on the floor. Hold a dumbbell against your chest, engage and push up through core. Rotate from side to side.

TRX Mountain Climber - Start in a push-up position with hands under shoulders, feet in the TRX straps and pull one leg towardchest. Alternate between legs and pull your knees up towards your chest.

BOSU Squat - Engage core, balance on ball, keep back straight, lower hips back and into squat position until thighs are parallel to ground.

BOSU Alternating Lunge - Stand in front of the Bosu ball and step one foot up as you stagger feet with hands on hips. Lower hips straight down until back knee is a 90 degree angle.

BOSU Squat Jumps - Fully extend the hips, knees and ankles and explode onto the BOSU. As you jump into the air, keep feet level with each other and parallel with the floor and bring them together to land on the top of the BOSU.