WORKOUT 3
CORE & CARDIO
Skip the following text if you’ve already gone through Fundamentals of Fitness and Buck Up User’s Guide. And if you haven’t: look, I don’t mean to be a nag but, come on, just click the damn links already.
Your core makes up most of your body. Developing core strength is essential to being Fit as Buck! Let’s do this!
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Bird Dog x Jumping Jacks
- SETS: 2
- REST BETWEEN SETS: No break
Bird Dog
- REPS: 10 per side with 2-count hold/ alternating with each rep (20 total)
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
- Don’t rush.
Jumping Jacks
- DURATION: 40 seconds
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
- SUPERSET: Hawk Dodges x Plank Hold
- SETS: 4
- REST BETWEEN SETS: No break
Hawk Dodges
Sets 1 & 3 - Leading with left side of body (left palm/ left knee down first)
- REPS: 10
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Hawk Dodges
Sets 2 & 4 - Leading with right side of body (left palm/ left knee down first)
- REPS: 10
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Sit Back x Leg Raises Hold
- SETS: 3
- REST BETWEEN SETS: 20-30 seconds
Sit Back
- REPS: 10 with 3-count hold
- NOTES:
- Sit Up straight with legs out in front of you, as much bend in the knees as is necessary.
- With your arms straight out in front of you and relaxed shoulders, lean back as far as you can without rounding shoulders or curving spine. Pause.
Leg Raises Hold
- DURATION:15-20 seconds
- NOTES:
- If you start to feel discomfort in the lower back, lift your legs up a bit higher.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
- SUPERSET: Superman Hold x Side Plank Hold
- SETS: 2
- REST BETWEEN SETS: No break
Superman Hold
- DURATION: 30-45 seconds
- NOTES:
- Straight arms and straight legs
- Squeeze your glutes in top position
- Don't crane your neck. Head should be in neutral position. Remember to breathe.
Side Plank Hold - Left Side
- DURATION: 30-45 seconds
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank Hold - Right Side
- DURATION: 30-45 seconds
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds