Here's a little workout to get you guys started! Enjoy! and dont forget to stretch!!!!

CORE AND COORDINATION

This sequence will focus on your core muscles and your ability to complete multi-plane movements effectively. Your core muscle include all the muscles used to move your extremities, 29 to be exact, not just your abdominals, as most people believe. We have included some endurance, agility and balance exercises.

Rest 30-60 sec in between each exercise!
COMPLETE THE SEQUENCE 3 TIMES. HERE WE GO!!

JUMPING JACKS – WITH CROSS OVER

Reps : 100

Start with one foot behind the other, knees bent, and arms out to the side of body. Hop feet wide while simultaneously swinging arms overhead. Hop the feet back to starting position with the other foot forward and arms swinging back to starting position. Try to time yourself. RUSSIAN TWIST – KETTLEBELL OR BALL Reps : 50 Hold Kettlebell or BALL in a seated, reclining position with feet up or down. If you don’t have a kettlebell or ball just clasp your hands together in a fist. Counter-rotate the lower and upper body while flipping the bell from side to side as shown.

ICE SKATERS

Reps :50

Make sure to land lightly on each foot. Take a wide hop to maximize the effectiveness of the move. Perform a crossover step and land on an ice skater hop on the outside leg, while swinging opposite arm toward load leg (as shown). Transfer the momentum back to a crossover step in the opposite direction and put weight to the other side.

BASIC SQUAT

Reps : 30

Stand tall looking straight ahead. Initiate a squat with a knee bend. As the knees bend past 10°, push the hips back and keep bending the knees. Only descend into the squat half way as illustrated. Squat back up and repeat pattern.

IRON CROSS

Reps : 40

Lie on the floor with the arms out to the side, palms facing up. Ensure that the shoulders remain on the floor. Start the movement by lifting one straight leg up and over towards the opposite hand, while maintaining a 90 degree angle throughout the move. The movement should be fluid and SLOW, and rotation should occur through the entire lower back.

CRUNCHES

Reps : 50 Sets :

Lie face up on the ground with knees bent, feet flat on the floor and hands lightly supporting the head. Roll your upper body off the ground up to a crunch, squeezing the abdominal muscles and holding for approx 3 seconds at the top of the contraction. Lower slowly, one vertebrae at a time and repeat.

BUTT KICK (Advanced Exercise)

Reps : 20

Start in a squat position. Explosively extend the legs, simultaneously swinging the arms overhead. Once in the air, try to kick the heels to the butt. Land on the toes, and then heels. Absorb force with at hips, knees, and ankles bending the knees as you land.

PUSH-UP ONE FOOT

Reps : 20

ALMOST THERE!! Begin in a push-up position. Slightly lift one foot off the floor. Ensure the body line is tall and long Perform a push-up by lowering your body slowly toward the floor, leading with your chest. The last part of your body down should be your hip and glute area.

REVERSE PLANK

Reps : 60 seconds

Place your hands behind you on the mat or floor with your fingers pointing forward toward your Glutes/Buttocks Place both feet in front of you flat on the floor hip width apart. Lift your torso from the floor to weight bear on both hands and feet evenly. Bring your torso as close as you can to a straight line from your knees to your shoulders. If you would like to challenge yourself, lift one foot off the floor. Hold the position, then return to the starting position and repeat COBRA – FLOOR Reps : 20 Laying face down on the floor have arms beside your hips. Activate core muscles by drawing in navel towards spine and squeezing glutes. With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling. Pause for 3 sec at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest. Return to the starting position and repeat. Don’t arch the back to lift the chest off the floor. Only lift to where you are comfortable – no lower back pain should be felt. If so stop.