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BodyRock Body | Week 2 Day 4 | Core + Glutes

October 15, 2015 2 min read

Beginners:

2-3 Rounds
30 Seconds Work | 10 Seconds Rest

Intermediate:

3-4 Rounds
50 Seconds Work | 10 Seconds Rest

Advanced:

5 + Rounds
50 Seconds Work | 10 Seconds Rest
 

Alternating Star Sit Ups

Lying on the floor on your back in a star position and a 5 lbs in each hand, keeping your limbs mostly straight, sit up by bringing your right hand to your left foot. Repeat on other side. Continure alternating for time. Edith - Workout9-2 Edith - Workout9-3 Edith - Workout9-4 Edith - Workout9-5  

Weighted Extended Clam Shells

Lying on your side with your top leg extended at 45 degrees, raise and lower your straight leg. This is hard enough for some, but for more challenge, hold a 5 lbs plate against your knee. Edith - Workout9-6 Edith - Workout9-7 Edith - Workout9-8  

Mountain Climbers on Swiss Ball

Get into a plank position on the swiss ball. Bring each knee towards the ball, tapping it lightly if you can. continue for time by alternating sides. Edith - Workout9-9 Edith - Workout9-10 Edith - Workout9-11    

Glute Frogger

Position swiss ball under your hips and hands flat on the ground. Keep feet together and knees apart. Pulse feet toward ceiling by contacting your glutes. Can also be done on the edge of a bench or flat on the ground. Edith - Workout9-12 Edith - Workout9-13 Edith - Workout9-14  

Moving Dead Bug

Lying on your back with your knees and elbows bent at 90 degrees place the ball on your abdomen and squeeze with with your knees and elbows. You should already feel a strong contaction and may want to stay with this. If more challenge extend your right leg and left arm towards the ground all the while maintaining the sqeeze of ball with other limbs. Hold the extended position for 2-3 seconds before alternating. For even more challenge preform the move with straight limbs and the ball between feet and hands. Continue for time. Edith - Workout9-15 Edith - Workout9-16 Edith - Workout9-17 Edith - Workout9-18 Edith - Workout9-19

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