Here is what Linda and I did today:
Core Synergistics
Stacked foot/Staggered Hands pushup - One hand forward one back, one foot on top of the other--do 5 pushups and switch sides until you can't anymore.
***I did 2 rounds of 5 pushups on each side before I petered out.
Banana Roll - Start on back with legs and arms extended 6-12 inches off floor-hold for 5, roll onto side hold for 5, roll onto back hold for 5....Keep going!
***This one was the one I was worried about. I did quite a few but had to stop early.
Leaning Crescent Lunges - Lunge forward at 45 degree angle while extending your arm in one straight line with your back leg holding dumbbells.
***Used 5# dumbbells. Didn't really feel it much.
Squat run - Squat position with one leg in front, holding dumbbells moving your arms back and forth like you are running--switch legs.
***Didn't hold a weight here, I just did it really fast.
Sphinx Pushups - Rest on forearms elbows under shoulders. Press up off forearms until arms are straight. Great lat exercise.
***This was hard. I think I only got about 10 done.
Bow to Boat - 5 seconds in bow flip over 5 seconds in Boat.
***I liked this one but my boat was sinking fast!
Plank to Chatarunga Run - While in plank run your knees in for 10 seconds then go down to a chatarunga position and do a fast type of crawl while hovering.
***I only did this one in plank position and couldn't do it for too long. My endurance on this one sucked.
Walking Pushups - Get in plank position and walk with your hands and toes 4 counts forward and back keep repeating for a minute.
***This one was weird but I was able to do it ok.
Superman/Banana - Alternating Superman and then roll onto your belly for arms and legs off floor position/ Go back and forth.
***Tony was doing this one too fast or I just suck at this. I really need to work on these types of exercises.
Low Lateral Skaters - Slowly shifting side to side in a deep lunge while lifting your straight leg at the end of the movement.
***I liked this one too.
Lunge and Reach - With weight in hand reach down to front leg as if you are lifting something off of the floor, then reach up and twist as though you are putting it on a shelf. 30 seconds on each side repeated.
***I used 3# for this one. Felt it in my obliques.
Lunge-Kickback-Curl and Press - 20 reps. Do a lunge, lean forward do a kickback, bring torso up straight and do a curl, then do an overhead press, then bring it down and do a reverse curl.
***This one bored me to death. Didn't really feel anything but only used 3#. I should have went heavier I suppose.
Reach High and Under Pushups - Combine standard pushup then a sideplank from sideplank reach under like a pilates twist and repeat.
***I liked this one. Cathe does this one in one of her ab workouts and I always loved it.
Prison Cell Pushup - From standing bend forward to plank do a pushup bring your right knee in and out, do another pushup, bring left knee in and out do another pushup, do third pushup and jump back to standing.
***This was tough. I think I only got about 5 done and my form was sloppy.
Side Hip Raise - Lying on side resting on forearm. Lift hips up off of the floor and lower them.
***I liked these too, Cathe does these a lot. I was able to do 20 on each side.
Squat X Press - Holding weights do plie squats while you are performing a wide shoulder press that your body forms and X. 30 reps.
***I used 3# weights for this one too. I liked this one.
Steam Engine - Standing knee to elbow crunches-50 reps
***This one was a good one, felt it in my obliques again. You have your hands behind your head and my shoulders were burning.
Dreya Roll - From standing squat down rolling onto your back, kick legs straight up in the air, almost like a pilates control balance and roll forward coming to standing again. To make it harder jump between reps.
***I liked these as well. Did about 10.
Bonus rounds:
Plank to Chaturanga Iso - Alternate 10 second counts between plank and chaturanga position.
***I can't do a low chaturagna. I tried but my right shoulder will not tolerate the hold. So I did a plank as long as I could.
Halfback - Agility moves simulating going through football tire drills 60 sec.
***This one was fun but can't figure out why its a core exercise.
Table Dip/Leg raise - Get yourself into a yoga table. Raise one leg in the air keeping hips up, and do tricep dips changing after 5 reps. 60 seconds
***I like this one too but can turn my hands the way they have them. They have your hands in towards your feet, I had to turn them away from my feet.
Fun stuff!
