Kfit Workout of the Day 11-20-13

100 Situps

150 Reverse Crunch

200 Oblique Crunches

250 Russian Twist

Kfit Workout of the Day 10-16-13

Warmup: Active Stretching, 25 in and outs, 25 crunches
Core: complete 4 rounds as fast as you can, 25 knee ups, 25 cable twist, 25 roll outs, 25 plank jacks
Cardio: run 3 miles as fast as you can

Kfit Workout of the day 8-29-13

4 rounds
25 in and outs
25 bicycles
25 wide leg situps
25 weighted oblique crunches
25 cable reverse hammer chops
25 cable weighted crunches
25 toes to bar
25 rotational ball wall throws
Cardio: 1 400m, 4 200m, 6 100m, 8 50m sprints

Kfit Workout of the Day 8-21-13

Warmup: Active Stretching, 100 jump rope, 200m run
Core: 4 rounds, 25 situps, 30 double unders, 25 ab wheel roll outs, 15 burpees, 20 knee ups, 15 box jumps, 20 oblique crunches, 200m run
Cardio: 4 mile ruck run

Kfit Workout of the Day 8-8-13

Set 1 (4 rounds)
15 Ex Ball weighted situp
10 BOSU weighted 3 count situp
12 Ab weel rollouts
100 Jump rope
Set 2 (4 rounds)
25 flutter kicks
15 Ex ball pikes
15 Cable bench reverse crunch/heel ups
100 jump rope
Set 3 (4 rounds)
15 Cable reverse hammer chops
15 Weighted standing oblique crunch
25 BOSU ball mason twist
100 jump rope

Kfit Workout of the Day 8-6-13

Core:
25 in and outs
25 bicycles
25 situps
25 penguins
25 oblique crunches each side
25 fifer scissors
25 crossover crunch each side
25 reverse crunch toe touch
1 min plank
1 min side plank each side
25 knee ups
25 golf twist
25 weighted standing oblique crunches each side
25 ball slams
25 cable reverse hammer chops each side
25 wide leg situps
25 vups
25 weighted mason twist
Cardio: 30min of stair and hill sprints

Kfit Workout of the Day 6-14-13

Warmup: Active Stretching, 20 pushups, 20 pullups, 20 dips, 20 air squats
Core: 50 of each exercise,
In and outs
Bicycles
Situps
Flutter kicks
Weighted cable crunches
Knee ups
Oblique knee ups
Jackknifes
Exercise ball crunch
Reverse crunch toe touch
Tree climbers
Vups
Heels to the heaven
Heel touches
Windshield wipers
Cable hammer chops
Cable reverse hammer chops
Wide leg situps
1 min plank
Mason Twist
Cardio: 30min hill/stair sprints

Klein Fitness - Exercise ball core blaster

This exercise targets your entire core while using your body weight as resistance.

IMPORTANT TIPS:

• Beginners can create a slight bend in their legs to reduce the resistance and create an easier workout.
  
• For a more advanced workout, focus on maintaining straight legs as you lift the ball up and over your core. Keep your arms straight as you lower the ball over your head to create added tension in your upper core.
• Make sure you keep your lower back grounded to prevent injury.
  

WHAT YOU DO: Lay flat with your arms over your head and an exercise ball between your feet. Simultaneously raise your arms and legs to meet over your core using your feet to lift the exercise ball and transfer it to your hands. Lower the ball over your head then lift your arms and legs straight up and over your core again to pass the ball back to your feet. Lower your legs and arms to the floor. That is one rep.

Do 3 sets of 15 for a tight toned core!