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Cathe Friedrich's Core Max
Product Description
CORE MAX (includes three bonus premixes in addition to the main workout) :
LEVEL: Advanced
LENGTH: approximately 60 minutes
EQUIPMENT: Ab Routine #1 ( no equipment)--Ab Routine #2 (stability ball)--Ab Routine #3 (8 lb medicine ball & stability
ball)
CORE MAX is broken down into three segments; feel free to do all or just one segment per workout session. The segments feature some new moves which may feel very different to you at first. Once you see the move, try it, and get acclimated to it, you will really maximize the benefits of the workouts. As always, keep your focus, use a challenging weight wherever offered, use good form, and execute every rep to YOUR maximal effort. Here's the workout breakdown . . .
SEGMENT #1 (20 minutes)....no equipment used. Here are the exercises you will be seeing:
1) Super Mans 2) Levitation Holds 3) Hip Lifts Bent Leg 4) Hip Lifts Straight Leg 5) Corkscrew 6) Opposite elbow to knee 7) Reach to outside of knee 8) Frog Style crunches (both knees open to sides) 9) Crunches with straight legs in air 10) Crunches w/knees bent on floor 11) 3 level crunches 12) rope climb crunches 13) Frog Style crunches (second time) 14) 3 level crunches (second time) w/ pulses at the top 15) Ax Crunches 16) Reverse Crunches 17) Crunches w/Arms and legs extended 18) Reverse crunch (second time) 19) Straight Leg Prone Plank 20) Hip Dip Planks
SEGMENT #2 w/ Stability Ball Only (20 minutes). Here is a list of the exercises you will be doing:
1) Superman on ball 2) Roll Out's 3) Roll In's 4) Roll In's for obliques (legs pull in on an angle) 5) Pikes (jacknife) on the ball 6) Crunches on top of ball 7) Long Lever Ball Exchange 8) Vertical Oblique Rotations w/ legs straight in air 9) Side to Side Chops 10) Ax Chops for Obliques 11) Pelvic Tilt Crunches
SEGMENT #3 ...Stability Ball AND Medicine Ball (20 minutes) Here is a list of the exercises you will be doing:
MED BALL ONLY 1) Superman (no equipment) 2) Curl Up's w/ med ball 3) Rocket Shoots 4) Modified V-Sit 5) Oblique Rotations w/ knees bent in the air STABILITY AND MEDICINE BALL Together 6) Side to side rotations 7) supine wood chops on a diagonal 8) side to side wood chops on stability ball holding med ball 9) Oblique crunches w/med ball on shoulder 10) Long Range crunches 11) Short range crunches 12) Long Range crunch (2nd set) 13) Short Range crunch (2nd set)
CORE MAX contains 3 bonus premixes
1. Balanced Core - 22 min 2. Complete Core - 21 min 3. Tough Core - 18 min
CORE MAX is broken down into three segments; feel free to do all or just one segment per workout session. The segments feature some new moves which may feel very different to you at first. Once you see the move, try it, and get acclimated to it, you will really maximize the benefits of the workouts. As always, keep your focus, use a challenging weight wherever offered, use good form, and execute every rep to YOUR maximal effort. Here's the workout breakdown . . .
SEGMENT #1 (20 minutes)....no equipment used. Here are the exercises you will be seeing:
1) Super Mans 2) Levitation Holds 3) Hip Lifts Bent Leg 4) Hip Lifts Straight Leg 5) Corkscrew 6) Opposite elbow to knee 7) Reach to outside of knee 8) Frog Style crunches (both knees open to sides) 9) Crunches with straight legs in air 10) Crunches w/knees bent on floor 11) 3 level crunches 12) rope climb crunches 13) Frog Style crunches (second time) 14) 3 level crunches (second time) w/ pulses at the top 15) Ax Crunches 16) Reverse Crunches 17) Crunches w/Arms and legs extended 18) Reverse crunch (second time) 19) Straight Leg Prone Plank 20) Hip Dip Planks
SEGMENT #2 w/ Stability Ball Only (20 minutes). Here is a list of the exercises you will be doing:
1) Superman on ball 2) Roll Out's 3) Roll In's 4) Roll In's for obliques (legs pull in on an angle) 5) Pikes (jacknife) on the ball 6) Crunches on top of ball 7) Long Lever Ball Exchange 8) Vertical Oblique Rotations w/ legs straight in air 9) Side to Side Chops 10) Ax Chops for Obliques 11) Pelvic Tilt Crunches
SEGMENT #3 ...Stability Ball AND Medicine Ball (20 minutes) Here is a list of the exercises you will be doing:
MED BALL ONLY 1) Superman (no equipment) 2) Curl Up's w/ med ball 3) Rocket Shoots 4) Modified V-Sit 5) Oblique Rotations w/ knees bent in the air STABILITY AND MEDICINE BALL Together 6) Side to side rotations 7) supine wood chops on a diagonal 8) side to side wood chops on stability ball holding med ball 9) Oblique crunches w/med ball on shoulder 10) Long Range crunches 11) Short range crunches 12) Long Range crunch (2nd set) 13) Short Range crunch (2nd set)
CORE MAX contains 3 bonus premixes
1. Balanced Core - 22 min 2. Complete Core - 21 min 3. Tough Core - 18 min
