9-Minue Core Cardio Workouts …fatlossaccelerators.com › site › wp-content › uploads › 2017 › 12 › ...2017/12/09 · If your physician recommends you not to use Fat Loss

9-Minue Core Cardio Workouts www.FatLossAccelerators.com

© 2017 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide

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http://www.fatlossaccelerators.com/



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WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way

All Rights Reserved Copyright © 2017 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. You may not sell it or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

Kate Vidulich, BSc, ACSM, Master CTT Exercise Physiologist FatLossAccelerators.com




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Legal Disclaimer You must get physician’s approval before beginning this program.

The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice.




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TABLE OF CONTENTS 1. 12 Tips To Play It Safe……………………………..….5 2. The Most Dangerous Core Exercise…………………7 3. My 5 Go-To Ab Exercises that will make you sore every time……………………………………………………8 4. Toughest Bodyweight Ab Exercise.…….……....….11 5. How long should you really hold a plank for toned abs? .………………………………………………..13 6. Top 10 Plank Variations You Never Thought Of (#9 is killer)..………………………………………………………15 7. 9-Minute Core Cardio Workouts……………………..26




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Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.

1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

2. If something doesn’t feel right, please stop immediately. Don’t take unnecessary

risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

3. If you have an existing injury, make sure you get assessed and cleared by a

physician. If you require treatment, seek professional help from a physical therapist prior to starting the program.

4. Interval training is intense. Only perform a maximum of 4 interval workouts per

week to allow adequate recovery. Overtraining will set you back and also negatively affect your mindset.

5. Select a conservative weight for your first set of any new exercise. You can

always lift heavier in the following set. It’s very important to remain safe at all times.

6. Start your training conservatively if you have not undertaken physical activity for

a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

7. Prior to working out, make sure you properly warm up. Follow the dynamic

exercises specific for each workout – a warm up is not optional!

8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure.

9. If you feel exhausted or need an extra day of recovery, take it. Rest and recovery

is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

10. Before starting any new diet or exercise program, check with your doctor first. If

your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions.

11. Adjust your training in different climates. Take care in warmer months, train

conservatively in extreme heat/humidity and always hydrate.

12. OK you get it. Train safe. Train smart. Train hard. Listen to your body.




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The Most Dangerous Core Exercise

If you walk into the gym, you’ll see people doing all kinds of crazy “core” exercises trying to get toned, flat abs. Well at least in my gyms. And the thing is… Most of these exercises are more likely to do harm than good. There’s plenty of ab exercises on KV’s no-no list like sit ups, weighted side bends, and crunches (not because they are super “break your back” dangerous – just not as effective as other moves) I’m not a fan of these exercises because they put a lot of strain on your lower back. And I love you and don’t want you to get hurt. So skip these ones, ok. But there’s one move that people might use to “get rid of love handles” that no one talks about and it’s super dangerous... (even though you can’t do one specific exercise to target and reduce fat from one spot) And the most dangerous core exercise is…

Russian Twists

Why You Should Not Do Russian Twists (and the better

alternatives to improve your back and get side ab definition)

You probably know what the Russian Twist looks like:




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Sit on the floor and lean back at a 45-degree angle, bend your knees with your feet either on the ground or slightly elevated. Hold something in front of your chest, usually a medicine ball or dumbbell. From the starting position, twist your shoulder left to right. And it makes sense why people do it... core rotational movements are common in a lot of sports like golf, hockey, baseball. Plus you feel it working your obliques. And yes, you’ll see people in the gym using a heavy medicine ball or dumbbell, and twisting with a flexed spine. But here’s the thing… You need to train your external obliques for the all of the primary movements they were designed for: - stabilization (as in side plank) - rotating your torso (as in a Russian twist) - side bending (as in a side bend) - flexing forward (as in a crunch or situp) So if the Russian twist directly targets the obliques, what’s the problem? Here’s why it’s a bad idea: You put a ton of stress on your lower back. For one thing, your lower back is only able to rotate 10 to 15 degrees. So when you’re flexing your spine and twisting at the same time in an unsupported position – you’re putting a lot of stress on your lower back. And you can seriously hurt yourself. Especially with a heavier weight. And if you have back issues and weak obliques in the first place, you’re at even greater risk of getting injured. OUCH. OK so if the Russian Twist is another no-go move, what can you do instead? The workouts at the end of this Abs Guide :)




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5 Ab Exercises You Should Be Doing

There are articles everywhere about the dangers and risk of injury to your lower back… But despite this, the crunch is still the most popular ab exercise for one reason: anyone can do it. The thing is, that doesn't mean it's the most effective ab exercise. Seriously, would you rather be doing the same exercises as an out-of-shape housewife or the ab workout of a sexy Olympic gymnast? It's a no brainer! ;) Although most gymnasts have likely never bothered with crunches, they've been doing variations of the #1 exercise below for years. Follow along below and you'll soon understand why the peeps with the best abs in the gym always seem to be the only ones doing these exercises…

#1. Hanging Knee Raises Consider this movement the “gold standard” for all ab exercises, just as the pull up is for your back. It works like this: - Grab a chinup bar with an overhand grip, your hands slightly wider than shoulder width. - Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Imagine scooping your hips up and forward. - Pause for a second when the fronts of your thighs reach your chest, then lower your legs and repeat. Avoid leaning backwards.




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#2: Bird/Dog Plank Planks and side planks are awesome for core strength, improving hip issues, and helping people overcome lower-back pain. The side plank especially is a low-risk, high-benefit exercise – and you should be doing it! Now, here's the secret. When it becomes easy to hold for 60 seconds, it's time to make progress (like with this exercise). Too often I see folks trying for 3-5 minutes planks and I think this is a waste of your time. Challenge yourself. Make it unstable (i.e. raise both arms and legs off the ground at the same time - hahaha c'mon that was super funny). Here’s how to do it…. Movement Prep:

- Get down on the floor in push-up position - Arms underneath your shoulders, perpendicular to the floor, feet together and body in a

straight line from ears to ankles Execution:

- Extend your right arm and your left leg at the same time - Keep your body aligned during the entire movement, abdominals braced - Keep alternating sides while keep your pelvis tucked and core stabilized - Repeat for the prescribed number of repetitions

Common Mistakes: - Try not to let your hips drop, twist or stick your butt in the air - Avoid head dropping towards the floor

#3: Jack Knife This is an awesome progression from doing a regular plank. And hey, just a few reps of this move will leave your abs feeling sore for days… Here’s how it works… start in plank with your feet on a Stability Ball and drive your knees towards your chest. That’s one rep. Now do 15-20 more. Fun times! Did your abs just say ouch?




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Mine too.

#4: Ab Wheel Rollout I totally love this exercise! The Ab Wheel Rollout is where the magic happens. Make sure you pause for 1-2 seconds when your arms are extended over your head, and squeeze your abs hard to return to starting position. One thing, NEVER arch your lower back when doing this exercise. Don't even think about it... https://www.youtube.com/watch?v=1jx9v7IQiO8&feature=youtu.be Combine this move with my other favorite ab tricks above and you have a recipe for a strong, sexy stomach. ;)

#5: Kettlebell Swing What an awesome and powerful exercise that hits your entire core! The rotation and swinging movement recruits all the large muscle groups to control the swing. But where is the control center? You guessed it, the core. Bonus.


https://www.youtube.com/watch?v=1jx9v7IQiO8&feature=youtu.be



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Not only does this move hit your core, it's a great fat loss exercise because it creates metabolic disturbance. This just means you will burn a ton more calories in less workout time, and in the period post exercise. Movement Prep:

- Stand with feet in a wide stance squat, holding KB with both hands - Let the weight hang down between your legs

Execution: - Use your legs and hips – not your arms and back – to get momentum going to swing the

weight - Keep your body weight back on your heels. Take the weight back between your legs by

hinging from your hips and sitting back to switch on your glutes - As you come up, think about popping your hips forward and squeezing your glutes to

swing the weight up - Swing the weight to chest height

Common Mistakes: - Try to avoid bending your knees too much. It’s NOT a squat movement. This will

increase the stress on your lower back - Keep your core engaged throughout - Use power from your hips, not your arms

Toughest Bodyweight Ab Exercise

Here’s question I get all the time… "What's your #1 go-to Ab Exercise?" Now of course you know by now that there's no one "magical" exercise that will get you abs. However not all ab exercises were created equal... and some are more effective than others for getting sculpted abs. That's why I wanted to share my #1 ab exercise with you too - since I love you! ;)




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So here we go... This bodyweight exercise is for intermediate/advanced folks. However I've included a modification for beginners too :) (You're welcome!) #1: Hanging Knee Raises Consider this movement the “gold standard” for all ab exercises, just as the pull up is for your back.

Here’s how it works: - Grab a chinup bar with an overhand grip, your hands slightly wider than shoulder width. - Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Imagine scooping your hips up and forward. - Pause for a second when the fronts of your thighs reach your chest, then lower your legs and repeat. Avoid leaning backwards. Interesting Image Sound hard? That's because it is. Proper execution requires strength, endurance, and flexibility (of your abs, back, and hips), and a strong grip. Which is why few folks can do even one with perfect form.




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But don’t feel discouraged. You can start with this strength building exercise instead. Lying Leg Raises: - Lie on your back and raise your legs over your hips, with your knees slightly bent. - Press the small of your back into the floor to eliminate the arch in your lower back. Keep your back in this position as you take 3-5 seconds to lower your legs. - Upon reaching the lowest point at which you can still keep your back flat, bring your legs to your chest. Try to lower your legs more with each repetition. Aim for 10-12 reps for 3 sets. Now here's a secret: this move is designed to build your AB STRENGTH. To get sculpted, flat abs you need to strengthen your abs – just like you would any other muscle group. That’s why you’ll never see me recommend you do hundred of crunches or sit ups. It’s a waste of time…

How Long Should You Really Hold a Plank For Toned Abs? Fun fact of the day:

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Did you know Mao Weidong held a plank for 8 hours and 1 minute to claim the world record? Think I’m kidding? Go on, Google it. (I’ll wait) So let’s be honest… This is insane! The fact of the matter is this: Extreme exercise (like hours of planking) is waste of time if you’re trying to sculpt a lean, flat stomach or even six pack abs. However… The good news is you don’t need to be planking until you turn blue in the face…(unless of course your life goal is to win the Planking Contest at the office lol) How long should you really hold a plank for? I set up a benchmark “plank time” to determine when my clients can progress to a more challenging variation: ==> 90 seconds. Everyone must pass this core endurance test before doing any fancy abs moves. Why? Because if you can hold a plank with good form for 90 seconds (and without swearing at me lol)… then you have good core endurance to progress to a more challenging exercise. And going any longer is simply wasting your workout time. After all, exercise progression is how you get faster results (and avoid hitting a plateau) without doing MORE exercise or spending more time at the gym. You need to know the RIGHT ab exercises to do in the RIGHT order to sculpt and tone your abs. With the RIGHT progressions.




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The good news is in the program below you’ll discover the exercises that are BETTER than holding a plank forever. (And way more fun!) This breakthrough will help you sculpt a flat, toned belly or even 6-pack abs while you watch the pounds melt away faster and safer than any magic pill, potion or liposuction surgery can ever promise… …without a single crunch or extreme dieting. Check it out at this link:

10 Plank Variations You Never Thought Of You already know the plank is an awesome exercise to build core strength, injury-proof your back and sculpt definition in your abs. Even better, you work your shoulders, back, glutes, legs, arms, all at once. (yep, every muscle group) However… Let’s be honest. For most of us, the plank (and it’s standard variations) are about as exciting as watching paint dry.









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That’s why today, I’ll show you 10 plank variations you never thought of. Some of these moves are ones KV personally created. So it’s no wonder you never thought of them lol. And by adding these variations into your routine… you’ll actually see progress. Plus get better ab sculpting results in half the time. Note: Before you try any of these moves, you should be able to hold a regular bodyweight plank (with good form) for at least 60 seconds. I’ve put these exercises in order from easiest to hardest (you’re welcome). So start at #1, ok? #1: Hard Style Plank

If there’s one variation of the plank you need to try – it’s this one. That’s why it’s first up. Lol. Yes, it’s a basic move. However most people have never tried it and this will seriously kick your butt. Once you get into plank position, you’re aiming for total body tension.




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Here are the key coaching points: - pull your elbows into your back pockets - squeeze your glutes and brace your abs - engage your quads, by imagining your pulling your knee cap to your hip socket … now do all this at the same time. And hold it for 30 seconds. See. It’s fun. You’ll be shaking like a leaf. Yay! <= insert sarcasm Possibly cursing my name, too. That’s all normal. ;) #2: Cross Over Plank

Looks simple. But don’t be fooled. It’s hard.




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Engage your glutes before you add in the side kick – that way, you’ll increase the time under tension and boost your calorie burn. Please be conservative with your reps the first time you try this exercise. Take your time ok…Do 6-10 on each leg, for 2-3 sets. Rest for as long as necessary so your form stays solid. #3: Superman Planks

Brace your core and squeeze your glutes at the same time. (see the recurring theme here?). OK good, you got it! Next.. Now, take both arms off the ground at the same time… …Just kidding. Don’t try that unless you want to break your face. And that’s not something I recommend. ;) Extend one arm out in a straight line, keeping your body aligned and braced the entire time. Alternate arms. Try 6-10 reps on each arm, for 2-3 sets. Again good form trumps speed, so focus on quality movement and do less reps if necessary. #4: Rotating Planks




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I love this exercise! It’s super effective for integrating your core, glutes and obliques so you can move efficiently and burn more calories in your workouts. Here’s how it works: Start in plank position. Rotate your hips, shoulders, and feet while raising your right arm so that you shift your weight onto your left hand. As you rotate, straighten your right arm up towards the ceiling. Rotate your body and arm back into the starting plank position. Repeat the rotating motion on the other side. Go back and forth for 8-10 reps on each side. Tip: as you rotate up into the T-position, squeeze your glutes and obliques tight to resist momentum. Now that’s how you build a strong core! #5: Cross Spider Plank




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Think spiderman plank meets cross body mountain climber… And boom… this 1-2 combo is a major ab burner! Seriously. Tip: Make sure you keep your working foot off the ground ok… Why? You increase the muscle time under tension, so you’ll burn more calories and tighten up your rectus abdominis and obliques at the same time. Try 8-10 reps on each side and your abs will screaming ouch! cross spider plank #6: Inchworms




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While it looks similar to the Walkout, the inchworm exercise is different. The focus of this move is activating and strengthening your deep core muscles, by moving your feet instead of your hands to get yourself into plank posiiotn. So… Take slow, small steps. It’s very important. No need to rush. If your hamstrings are super tight (like mine, lol), you’ll be limited in your range of motion. So before you attempt this move, foam roll the back of your legs then stretch your hamstrings. You’ll also notice your range of motion will improve over time, if you practice and be consistent with it. The next progression from here is the Hanging Leg Raise (KV’s favorite). #7: Bird Dog Plank




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Yes, this is advanced. (Thanks Captain Obvious…) Start in plank position. Then extend your right arm and left leg. At the same time. Key point here is that your hips remain stable and even transition from side to side. If you can’t pull this off without your hips tilting… no dramas! Take it back a notch and work on bird/dog from a kneeling position. Or you could try raising one leg or one arm at a time. Like the Superman planks (exercise #3) Another cool variation? The plank with the alternating toe touch. #8: Stir The Pot Now we’re getting down to the super challenging moves… :)




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You ready for it? Start in plank position on a stability ball… brace your abs and squeeze your glutes. Then you’ll simply move your forearms in a circular fashion maintaining a rock solid position the entire time. That means little or no movement in your hips, back or pelvis. Widen your stance if you need to. On the other hand, you can narrow your stance if it’s too easy. Aim for 6-8 reps in each direction. Slow and controlled movement please.

#9: Plank on Stability Ball with Cross Body Mountain Climber In this variation, you’ll be doing the “supercharged” version of the mountain climber to boost your burn! Here’s how to do it: Put your elbow on the stability ball and extend your legs behind you in a plank position. Take your right foot off the floor, and slowly drive your right knee up toward your left elbow, then lower it. That's one rep. Repeat with the left leg, and continue alternating until you've done 10-15 reps with each leg.




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New to this exercise? Start with your feet wide (just outside hip width). This will give you more stability so you can execute the move correctly.

#10: Plank on Stability Ball with Spiderman Climb If you found most of these moves a cinch, then here’s a serious challenge for you. You ready? Try this. Start in push up position with your toes on the Stability Ball and arms completely straight. (that’s not the challenging part, by the way). Here’s where it gets more awesomer… Raise your right knee toward your right elbow then return to starting position. Squeeze your obliques hard. Repeat with the left leg, and continue alternating until you've done 8-10 reps with each leg. Yep, it’s a hardcore exercise (pun intended!). But again, you’ll be working your upper body at the same time to sculpt your shoulders and arms. #bonus




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There you have it. The best plank variations to get you flat, sexy abs and a rock solid core in half the time. If you want shrink your waistline and strengthen your abs with simple 9 minute bodyweight workouts you can do anywhere, then check this out: ==> Melt Inches Off Your Waist Without a Single Crunch or Extreme

EQUIPMENT REQUIREMENTS














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Let’s keep it simple. For these workouts, you don’t need any equipment – woohoo!

WORKOUT GUIDELINES

How To Use These Workouts: (I) Choose 2-3 Core Cardio Accelerator Workouts to plug into your current strength training program (II) Remain physically active on off-days and do light exercise. (III) Start every strength workout with foam rolling and dynamic warm up. (IV) Finish each workout with foam rolling and stretching for the tight muscle groups.

CORE CARDIO ACCELERATORS

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

Choose Your Level Beginner: Work for 30 seconds, Rest 30 seconds Intermediate: Work for 40 seconds, Rest 20 seconds Advanced: Work for 50 seconds, Rest for 10 seconds

Accelerator 1: “This is not a warm up” Do the following circuit in order for the number of rounds specified. Do as many reps as possible in the time limit depending on your fitness level. For example, if you’re a beginner do as any reps as possible in 30 seconds, then rest for 30 seconds. Take an extra rest if necessary. If you’re form breaks down, please take a break.

Do 3 rounds:

A) Mountain Climbers (extra slow) B) Lying Leg Raises C) Jumping Jacks




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Accelerator 2: BOOM! Do the following circuit in order for the number of rounds specified. Do as many reps as possible in the time limit depending on your fitness level. For example, if you’re a beginner do as any reps as possible in 30 seconds, then rest for 30 seconds. Take an extra rest if necessary. If you’re form breaks down, please take a break.

Do 3 rounds:

A) Cross Spider Plank B) Scissor Kicks C) Burpees

Accelerator 3: Plain Madness Do the following circuit in order for the number of rounds specified. Do as many reps as possible in the time limit depending on your fitness level. For example, if you’re a beginner do as any reps as possible in 30 seconds, then rest for 30 seconds. Take an extra rest if necessary. If you’re form breaks down, please take a break.

Do 3 rounds:

A) Figure 8’s B) Bicycles C) Seal Jacks

Accelerator 4: “Did Your Abs Say Ouch?” Do the following circuit in order for the number of rounds specified. Do as many reps as possible in the time limit depending on your fitness level. For example, if you’re a beginner do as any reps as possible in 30 seconds, then rest for 30 seconds. Take an extra rest if necessary. If you’re form breaks down, please take a break.

Do 3 rounds:

A) Over/Under Abs B) Side Plank C) Burpees (sub: walkouts)




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Accelerator 5: Swinging Abs Do the following circuit in order for the number of rounds specified. Do as many reps as possible in the time limit depending on your fitness level. For example, if you’re a beginner do as any reps as possible in 30 seconds, then rest for 30 seconds. Take an extra rest if necessary. If you’re form breaks down, please take a break.

Do 3 rounds:

A) Lying Leg Raises with Hip Lift B) Ab Pendulum C) Squat Thrusts

EXERCISE DESCRIPTIONS

Accelerator 1 EXERCISES:

A) Mountain Climbers (extra slow) Movement Prep:

- Start in a push-up position, with hands directly under your shoulders - Form a straight line with your body from head to heels - Engage your core muscles and squeeze your glutes

Execution: - Keeping your core tight, pick your right foot up off the floor driving your

right knee towards your right shoulder - Return to starting position and repeat with the opposite side - Continue alternating for required number of repetitions

Common Mistakes: - Avoid letting your hips twist or sag during the movement - Keep your shoulders blades down and back




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B) Lying Leg Raises Movement Prep:

- Start lying on your back with your legs straight up at a 90 degree angle. Put your hands underneath your butt. Engage your core muscles, as you do in a plank.

Execution: - Keep your feet together and lower your heels towards the floor. Make sure

your back stays flat. - If your range of motion is limited, bend your knees. - Reverse the movement and go back to the starting position. - Repeat for prescribed repetitions.

Common Mistakes: - Don’t let your back round. Move slowly and work hard to control the

movement - Lock your shoulders down and back, head up and eyes to ceiling.

C) Jumping Jacks Movement Prep:

- Stand with feet shoulder together, with your arms by your sides. Execution:

- Jump and land with your feet wide while you swing your arms up to form an X with your body.

- Jump back to starting position as you drop your arms back to your sides. - Repeat for the required time period.




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- This is an awesome old-school exercise that gets your heart pumping. Common Mistakes:

- Keep your knees slightly bent and land softly. No pounding elephant feet. - Avoid leaning forward excessively or rounding your lower back.

Accelerator 2 EXERCISES: A) Cross Spider Plank Movement Prep:

- Start in push up position with hands on the floor, underneath shoulders - Engage your core muscles, as you do in a plank

Execution: - Kick your right knee to your right elbow then return to starting position. - Without letting your right foot touch the floor, drive your right knee to left

elbow then return to starting position - Repeat, except on the next repetition, try to touch your left knee to your

left elbow. That’s one rep - Alternate back and forth for prescribed repetitions

Common Mistakes: - Don’t let your back round. Work hard to maintain your natural arch - Keep your elbows tucked in throughout the movement - Keep your working leg off the ground unless changing legs - Try not to let your torso rotate -




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B) Scissor Kicks Movement Prep:


Execution: - Lower your right leg to one inch from the floor, or until you feel your back

coming off the ground. - Reverse the movement and go back to the starting position. Immediately

switch legs. - If you start to feel it in your back, stop. Bend your knees. - Repeat for prescribed repetitions.

Common Mistakes: - Don’t let your back come up off the floor. Move slowly and work hard to

control the movement - Flex your foot throughout the movement - Lock your shoulders down and back, head up and eyes to ceiling.

C) Burpees Movement Prep:

- Stand shoulder width apart, with your arms down by your side Execution:

- Bend down, putting your hands on the ground - Kick your legs back so they are extended in push up position - Jump back so your feet are at your hands again and jump up - Jump straight into a jumping jack - Repeat for prescribed repetitions

Common Mistakes: - Keep your core muscles engaged throughout the exercise - Do not allow your back to round from it’s natural arch




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Accelerator 3 EXERCISES: A) Figure 8’s Movement Prep:

- Start lying on your back with your arms and legs straight up at a 90 degree angle. Engage your core muscles, as you do in a plank.

Execution: - Keeping your feet together, lower your legs towards the floor and make a

circle. The circles should get larger each time. - Work within your range, and make sure your back stays flat. - Reverse the movement and go the other direction. Common Mistakes: - Don’t let your back round. Work hard to control the movement - Lock your shoulders down and back, head up and eyes forward.

B) Bicycles Movement Prep:

- Start lying on your back with your knees bent and feet flat. Engage your core muscles, as you do in a plank.

Execution: - Put your hands behind your head, then bring your knees in towards your

chest and lift your shoulder blades off the ground, but be sure not to pull

on your neck.




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- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.

- Make sure your rib cage is moving and not just your elbows.

- Switch sides and do the same motion on the other side to complete one

rep.

Common Mistakes: - Don’t let your back round as you extend your legs. Move slowly and work

hard to control the movement - Lock your shoulders down and back.

C) Seal Jacks Movement Prep:

- Stand with feet shoulder together, with your arms by your sides. Execution:

- Jump and land with your feet wide while you swing your arms out to the side, to form a T shape.

- Jump back to starting position as you drop your arms back to your sides. - Repeat for the required time period.

Common Mistakes: - Keep your knees slightly bent and land softly. No pounding elephant feet. - Avoid leaning forward excessively or rounding your lower back.




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Accelerator 4 EXERCISES:

A) Over/Under Abs Movement Prep:


Execution: - Extend your legs fully with a slight bend in your knees. - Lift your heels about 6 inches off the floor. - Make small, scissor-like motions with your legs. The key is to focus on

having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

Common Mistakes: - Don’t let your back round. Move slowly and work hard to control the

movement - Lock your shoulders down and back, head up and eyes to ceiling.

B) Side Plank Movement Prep:

- Start lying on your left side, and your right leg on top of your left - Position yourself so your weight rests on your left forearm and the edge of

your left foot. Your left elbow should be directly under your shoulder, with upper arm perpendicular to the floor

Execution: - Lift your hips until your body is in a straight line from neck to ankles - Put your right arm up in air and hold this position for prescribed time

Common Mistakes: - Don’t let your back round. Work hard to maintain your natural arch - Keep your elbows beneath your shoulder at all times - Try not to let your torso rotate




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C) Burpees Movement Prep:




Accelerator 5 EXERCISES: A) Lying Leg Raise with Hip Lift Movement Prep:




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Execution: - Keep your feet together and lower your heels towards the floor. Make sure

your back stays flat. - As you get to starting position, raise your hips off the floor and point your

toes towards the ceiling. Hold for one second and reverse the movement. - If your range of motion is limited, bend your knees. - Reverse the movement and repeat for prescribed repetitions.

Common Mistakes: - Don’t let your back round as you lower your legs. Move slowly and work

hard to control the movement - Do not let your toes come go past your head - Lock your shoulders down and back, head up and eyes to ceiling.

B) Ab Pendulum Movement Prep:


Execution: - Keep your feet together and move your feet to the right. Make sure your

back stays flat. - Reverse the movement and go back to the starting position. - Move your feet to the left. - GO back and forth like a pendulum and repeat for prescribed repetitions.

Common Mistakes: - Don’t let your back come off the ground. Move slowly and work hard to

control the movement - Lock your shoulders down and back, head up and eyes to ceiling.




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C) Squat thrusts Movement Prep:












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