Slow and Steady Wins the Race – Core & Chest

Slow and Steady Wins The Race – core & chest

For this you will need a a set of dumbbells, exercise ball and a smith machine. If you dont have a smith machine get creative. A bench or a railing or a ledge will work just dandy!

Circuit 1:
20 Sit Ups on ball – do these slow, 2 count up and 2 count down, not a speed test
20 Right cross sit ups on ball – do these the same as the regular sit ups
20 Left Cross sit ups on the ball – ^
15 Chest Press on ball – lay so the ball is in the arch of your back, using your core muscles keep your body balanced. the motion of the chest press will force your abs to be engaged the entire time
10-15 Diamond Push ups

Rinse and repeat x 3

Circuit 2:
On a smith machine lower the bar to the 2nd or third rung
15 dips – <– like that but on the bar
15 inclined pushups- <–like that
20 Regular heel raises – using the frame of the smith machine stand on both feet
20 Duck heel raises – spread feet out slightly and turn heels so feet make a V
20 Pigeon toe heel raise – spread feet out slightly and turn toes in to make a V – (opposite of previous one)
20 Right foot heel raises – raise your left foot off the frame and do with just right
20 Left foot heel raises – opposite previous

Rinse and repeat x 3

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  1. So. Incredibly. Sore. | Food & Fitness

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