At-home workout #1
Program put together by GET GOING PT
This exercise program is designed to stimulate all areas of your core in one single 30 minute circuit. Increase or decrease the number of reps to tailor toward your fitness level. A solid wall is recommended for this program.
1x medicine ball – 3kg for beginners or 5kg for advanced
1x light dumbbell – 3kg for beginners or 6kg for advanced
1x heavier dumbbell – 5kg for beginners or 8kg for advanced
1x fit ball
1x ab wheel
Gym mat or yoga mat
20 second rests between sets | 1 minute breaks between each round | 3-5 rounds
Dumbbell single leg toe touch – 10 reps each side —
Holding the dumbbell and standing on a single leg, slowly hinge from the hip and reach down to the toes (or as low as you can) without rounding your spine. Wearing running shoes with good support is recommended.
Fit ball trunk extension — 20 reps each side —
Lie face down with stomach on the fit ball and feet fixed on the wall for stability. With moderate and controlled movement, hinging primarily from the hip, lift your chest up then lower all the way back down.
Medicine ball Russian twists – 50 reps –
While holding a crunch position ¾ of the way up, rotate your trunk from one side to the other, placing the ball beside you on each rotation. Repeat for 50 reps. For a deeper burn, keep the feet elevated off the floor.
Dumbbell side bends – 20 reps each side –
Standing in an upright position hold onto one dumbbell, with the other hand free. Bend sideways toward the free hand reaching down toward the side of the knee. Work your way back to an upright position.
Ab wheel rollout – 10 reps —
While grasping the roller, start on your hands and knees and slowly roll the ab wheel forward as far as you can while keeping you back straight, then roll the ab wheel back toward your knees.
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