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Parks & Rec Business
| sports + fitness + recreation Three Days A Week! An off-the-shelf program to help you (or your customers) build their core strength By Jim Mihevic Building your core muscles is all the rage now. If you’re looking to strengthen these important muscles (and benefit from their improved strength), try this three-day-a-week routine. One word of caution: make sure you take at least one day off between each workout and always do your cardio routines (not included here) after your resistance reps. If you prefer, you can stretch your routine over more days (shorter sessions) by fitting cardio work of your choice in on days when you’re not lifting. Whatever you do, don’t overdo it. Take at least one day off each week and rest for 90 seconds between each set. Monday, Wednesday, Friday • 3 sets wall squats with exercise ball, 10-12 reps each set • 3 sets back extensions on exercise ball, 10-12 reps each set • 3 sets crunches on exercise ball, 10-12 reps each • 3 sets lying dumbbell presses on exercise ball, 10-12 reps each set • 3 sets seated military dumbbell presses on exercise ball, 10-12 reps each set • 3 sets seated dumbbell curls on exercise ball, 10-12 reps each arm • 3 sets lying triceps extension on exercise ball, 10-12 reps each set Oh, and our lawyers want you to know you should consult a doctor before starting a new workout routine. Enough said. Jim Mihevic is an ACE certified personal trainer and currently studying dietetics at Akron University in Akron, Ohio. |
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