Kick-Fit Core Strength and 600 calorie burn Workout

2. May 2009 by Kickfit.

Warm up

Elliptical/Bike-6 minutes each

Hand walk x12

Objective to build stability in shoulders and core while lengthening the hamstrings, calves and lower back muscles

Stand with legs straight and hands on floor

Belly button tight walk hands out

Do not use hips, knees or quads-take short baby steps

Walk feet back up to hands

Exercises 5 sets x12 reps

Complete each exercise before moving on to the next

Chest and core-Bench on ball feet together and hips up

Back and core-Single leg row

Shoulders-Squat and front raise

Biceps and core-Single leg curl

Triceps-Extensions on spin bike or single leg extension and kickback.

Legs-Squat and step up (right and left)

Abs

Last set end with Abs& hams after cooling down 5 sets x 15-30 reps

Roman chair -&Double leg leg hamstring curl on ball

Crunch on ball-&Single leg curl on ball for hamstring

Pelvic lift-15 &bent knee pulse

1 minute cardio on each listed exercise (bike/bag/jumping jacks)(treadmill/bike/elliptical)(bike/treadmill/bag)(bag/bike/rope)

Repeat Circuit

Stretch at end <a href=”http://www.metacafe.com”>/watch/2357998/kickfitsports_sexy_stretch/</a>

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