Purpose:
The core includes the abdominals, lower back, obliques, and hips. The purpose of this section is to provide you with a great core workout in 20-30 minutes. This should be performed 2-3 times per week or infuse these exercises into your routine.

Necessary Fitness Tools for this Workout:
Swiss Ball & Sport Cord.

This program should take approximately 30-60 minutes total
Depending on your fitness level, coupled with a solid Dynamic Warm-up, this program may be your entire workout

Directions for Workout:
General Warm-up 5 minutes (skipping rope, jogging, etc.)
Dynamic Warm-up 10 minutes

Superset the following stations until all sets and reps are completed within a station. Then proceed to the next station and exercises. For example, you will do one set of the exercise in the left column and proceed to the exercise in the right column. Go back to the exercise in the left column and repeat back and forth for the desired number of sets. If there is no superset, just complete the desired number of sets & repetitions.


1. Swiss Ball Hover Planks (with clockwork)----Swiss Ball Opposite Arm/Leg Extension
2 x 30 seconds 2 x 10 per side


2. Swiss Ball Supine Crunches-----------------------Swiss Ball Hip Extensions
2 x 20 2 x 15


3. Swiss Ball Prone Knee Tucks with Pushups-------Swiss Ball Handoffs
2 x 10 2 x 10


4. Swiss Ball Running Mans
2 x 10 per side


5. Sport Cord Woodchoppers
a. up/down 1 x 10
b. down/up 1 x 10


6. Sport Cord Rotations--------------------Sport Cord Skiers (with Rotation)
2 x 15 per side 2 x 20

STRETCH –Minimal 10 minutes