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Serious Beginner's Core Workout - for new clients

Posted: Thu Apr 26, 2007 3:20 pm
by jas
Good day,

This is a workshop I designed for our health fair. It was intended to inform new clients about the benefits of having a strong core and the benefits of having a personal trainer.

This workout really will expose any muscle weakness and imbalances. Hence. the old saying 'our weakest link can become our strongest assets'.

"The person who says it cannot be done should not interrupt the person doing it."
Chinese Proverb

Serious Beginner's Core Workout
by Julio Salado C.P.T

Intensity- beginner to intermediate

Frequency: 4x weeks

Duration: 30 Minutes

5 minute core/trunk stretches

20 Minute Circuit Exercise

5 minutes -Isometric exercises and Cool Down (SMR foam roller)

Add instability and resistance to increase intensity:

Stability ball, medicine ball, bands, discpads, foam roller, dumbbells

Muscles activated:

Lower back and abdominal muscles provides strength and stability in body movements in all planes and angles. Also is the center for all transference of power from lower body to upper body and the opposite. (Important for sports and daily activities).

The deep trunk muscles are Transverses Abdominis (TA), multifidus (MF), Internal Oblique (IO), paraspinal, pelvic floor work in contractions and co contractions to protect and flex our center.

Important Note: Other muscle work with our core/trunk muscles example.. lower back and glutes, lower abs and hip flexor muscles, obliques and adductors. This is known as the Functional Line.

Benefits in conjunction with a complete strength and conditioning program: Elevated metabolism, improved VO2 max, muscle flexibility and strength gain, increase bone density, stronger joints, improved circulation, body fat reduction, postural alignment to name a few.

The warm up reminder and importance of 'right breathing' and static stretches.

Warm up is any activity that increases your heart rate:

Duration 3-5 minutes

Types: Dynamic Warm-ups, Cardio Equipment (treadmill), speed walking to your session.

There is a synergy between right breathing and controlled stretches that will promote muscles elasticity and neuromuscular efficiency. Our trunk/core stretches increases blood circulation, flexibility, improvements in posture and mind body awareness.

'Right breathing' helps you to direct your energy to your center of gravity (Core) and out to your extremities. Brings awareness to our diaphragm, lower ribs, and lower back. Reveals the unnecessary tension in our muscles and allows fluidity. With each inhale expand your lower abdomen (navel area) and with each exhale allow your abdominals to 'hollow out'. Visualize your navel touching your spine.

WARNING: Holding your breath is very hazardous to your health.

Neutral Spine:

The spine has two natural curves: one at the neck, and another at the low back. If you lie on your back with both knees bent and feet flat on the surface you are lying on, you should have a small space about two fingers width between your back and the surface.

Stretches: Pre workout- Hold for 10-30 seconds

Lower back, Torso twist, hamstrings, quadriceps, adductors and abductors. chest, shoulders.

Serious Beginner's Core Circuit Workout:

Split Squats sets 2 repetitions 12-15

Standard /Alternate exercise in bold
Sets 3 - Repetitions 15-30- Rest 5 secs between exercises

Abs Crunch on stability ball- Toes to heel

Russian twist with medicine ball- Russian twist with palms

Lower abs lifts with ball -Reverse crunches

Bicycle crunches-Side bridges with arm extension

Superman back extension-Prone lying back extensions

Push Ups-Wall Pushups

Tree Pose-Airplane (Hold for 30-60seconds)-Plank

Diagonal chops with medicine ball

Cool down:

SMR Foam Roller: Self Myofascia Release -Myo refers to muscle, fascia to the tissue that surrounds the muscle fibers. By putting pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood flow, and enhance overall movement

Strength & Conditioning training is the most effective way to turn your body into a fat burning machine. It is the most productive form of exercise for functional daily life activities and overall health. Our success will be built on universal strength training principles. The three most critical factors are progressive overload, intensity, and recovery.

Schedule a body composition and assessment session with your club today. Setting a date and time IS very helpful. This solidifies your intention and brings you in contact with fitness professional. Fitness Foundry will develop a customized training program based on exercise science, injury prevention and most importantly your goals.


Julio A. Salado C.P.T

Fitness Foundry

"The person who says it cannot be done should not interrupt the person doing it."
Chinese Proverb