CORE 4 x 4

Hate Weights? Need a Change? Mix it Up....Here it is!

Warm-up:
1.Cardio-Blast: 10 Minutes-Tred mill-Place yourself at a speed that will raise your heart between 130-140 beats per minute.

Workout:
1. Wall Shoulder Routine: Place your back firmly against the wall-with your knees slightly bent. (perform 1 set of 12 repetitions of the following)-NO REST BETWEEN SETS!

A. Shoulder Presses
B. Shoulder Press to the Sides-extend your arms out to the side and retract, repeat.
C. Shoulder Presses-Nose level-extend arms to nose height and retract.
D. Internal/External Rotations: Place your arms as if you are forming the Touchdown Sign-but, keep your elbows bent and at shoulder height. Then, drop your hands down to chin level-with elbows still remaining bent and firmly against the wall. Then, raise your hands back up to wall. Repeat.
E. Arm Circles: Extend arms out to the sides-Circle forward and backward. Then, put arms fully extended in front of you-Circle forward and backward. Lastly, Extend arms fully over head-Circle internally and externally. Rest.

2. 2-Minute Push-Up Drill: Perform as many push-ups as you can in 2-Minutes.

3. Moutain Climbers: Place yourself in a Push-up position-Then, place your right knee under your chest, while keeping the other extended. Now, perform a running motion-switching your legs back and forth. (Perform 3 Sets of 30 Seconds). Rest 30 Seconds between each set.

4. Stability Holds: While STILL in a Push-up position: Elbows are placed under the arm sockets. Keep your legs extended and hold in this position for 45 Seconds. 3 Sets with a 45 Second Recovery.

5. Cardiello Cardio-Core 4x4: Placing your body on all fours (hands and knees) Perform 30 of the following: NO REST BETWEEN SETS! Remember Dorsi Flexion ( Flexing the toes towards your face)

A. Bent Knee Lifts.
B. Bent Knee Forward Circles
C. Bent Knee Backward Circles
D. Straight Leg Lifts: Extend leg out straight and raise up and down.
E. Straight Leg Internal Circles
F. Straight Leg External Circles

6. Hamstring Lifts: Perform on your back with one leg extended towards the ceiling and one leg bent (only that heel on the floor-placement of heel is approximately 1 foot from glute). Then, while driving your heel into the ground-raise your glute up and down in a pumping manner. Do your best to keep your glute off of the ground. 3 Sets of 25 on each leg. Rest is 30 Seconds after each leg performs 30.

7. Straight Leg Raises: With back firmly on the ground, extend your legs straight-Then, raise your glute up and down. Do your best not to swing your hips. Perform 3 Sets of 25. Rest is 30 Seconds between each set.

8. Get Ups: While laying flat on your back, have your knees fully extended. Place your right hand fully extended over your head (start, with your right hand) and get up! Perform 10 Getups with right hand extended and 10 on your left. Rest after your complete all 20.

9. Cardio Choice: 100 Jumping Jacks, 5 Minute Moderate Ride on Bike or 5 Minute 5.0 Incline and 3.5-4.0 Tred Mill Walk.

10. Cool Down:

A. Choose 5 Dynamic Warm-up Drills (Perform at a SLOW PACE and for 15 seconds).
B. Ham String Stretches: While on your Back, perform 2 Sets (on each leg) of a Static Hamstring Stretch. Hold Each Leg for 15 Seconds.
C. Bring Both Knees to Chest and Hold for 30 Seconds.
D. Take a Deep Breath and then release legs as you begin to exhale.