Description

Webpagehttp://shop.cathe.com/Hardcore_Series_Core_Max_DVD_p/642.htmDescriptionCore Max is a 60 minute workout that is broken down into the following segments. Feel free to pick and choose anyone of the segments and do them 3 times per week.Segment One (20 minutes)….no equipment used. Here are the exercises you will be seeing:1) Super Mans2) Levitation Holds3) Hip Lifts Bent Leg4) Hip Lifts Straight Leg5) Corkscrew6) Opposite elbow to knee7) Reach to outside of knee8) Frog style crunches (both knees open to sides)9) Crunches with straight legs in air10) Crunches w/knees bent on floor11) 3 level crunches12) rope climb crunches13) Frog style crunches (second time)14) 3 level crunches (second time) w/ pulses at the top15) Ax Crunches16) Reverse Crunches17) Crunches w/Arms and legs extended18) Reverse crunch (second time)19) Straight Leg Prone Plank20) Hip Dip PlanksSegment Two w/ Stability Ball Only (20 minutes). Here is a list of the exercises you will be doing:1) Superman on ball2) Roll Out’s3) Roll In’s4) Roll In’s for obliques (legs pull in on an angle)5) Pikes (jacknife) on the ball6) Crunches on top of ball7) Long Lever Ball Exchange8) Vertical Oblique Rotations w/ legs straight in air9) Side to Side Chops10) Ax Chops for Obliques11) Pelvic Tilt CrunchesSegment #3…Stability Ball AND Medicine Ball (20 minutes) Here is a list of the exercises you will be doing:MED BALL ONLY1) Superman (no equipment)2) Curl Up’s w/ med ball3) Rocket Shoots4) Modified V-Sit5) Oblique Rotations w/ knees bent in the air STABILITY AND MEDICINE BALL Together6) Side to side rotations7) supine wood chops on a diagonal8) side to side wood chops on stability ball holding med ball9) Oblique crunches w/med ball on shoulder10) Long Range crunches11) Short range crunches12) Long Range crunch (2nd set)13) Short Range crunch (2nd set)These segments feature some new moves which may feel very different to you at first. Once you see the move, try the move, and get acclimated to it, you will really maximize the benefits of the workouts. As always, keep your focus, use a challenging weight wherever offered, use good form, and execute every rep to YOUR maximal effort.