Wednesday, April 3, 2013

"COW" Workout

This week's Core Of the Week workout will focus on your entire core region.  Various movements to target the rectus abdominis (6-pack muscles - front), your obliques and transverse abdominus (side muscles).

I have 3 groups of four exercises, each with a different number of reps.  Repeat one exercise after the other with minimal rest.  Then rest about 30-60 seconds between groups.

Complete this workout 2-3 days per week, with at least 1 day of rest in between, and you will develop a strong mid-section in no time.  Just remember, doing lots of ab exercises along will not get rid of the fat covering the muscles.  Make sure to eat a healthy diet, and mix in some strength resistance and cardio exercises.

Group 1 x 15 reps each side

DB Side Crunches
Side Plank w/ Hip Drops
Windshield Wipers
1-Arm Side Pulley Crunch

Group 2 x 12 reps each side

Low to Hi Med Ball Chops
Med Ball Partner Rotations
Standing Toe Touches
Russian Twists (with or without Med Ball)

Group 3 x 30 sec. per exercise

Hip Press
Bicycle Crunches
Flutter Kicks
Bird Dogs

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