The 1-2-3 Core program is
designed to stimulate your body's metabolism, facilitating
healthy weight loss. How? Each sequence of exercises
consists of four sets, which alternate between muscle
groups in the upper body, lower body and your core–so
you can work longer with less muscle fatigue. This
enables you to reduce your rest time between exercises–so
you burn more calories than you would with weight
lifting alone. And, since your body stays in constant
motion, your heart rate stays elevated throughout
the workout.
Here is an example of "set 1"
in a lower-upper-lower-core sequence. This lower
body example of a modified rear lunge allows you
to quickly work your Quadraceps, Hamstrings, Abductors,
and Gluteus Maximus. Even while concentrating on
your lower body, the Core Secrets system helps you
use the ball creatively to provide an overall body
workout.
Muscles trained: Quadriceps, Hamstrings, Abductors,
Gluteus Maximus, Core
Next we move to "set 2", an upper
body exercise. When doing push-ups on the fitness
ball, you are not only working your upper body,
but you are also engaging your core in order to
balance and stabilize on the ball – creating
a more effective push-up that works many muscle
groups at a time. You can also vary the difficulty
with the placement of the ball (the farther you
roll out the ball, the greater the intensity).
Muscles trained: Pectoralis major and minor,
Seratus Anterior, Anterior Deltoid, Triceps, Core
In "set 3" we move back to the
lower body. The hip bridge exercise concentrates
on working the Gluteus Maximus, Erector Spinae,
and Hamstrings using controlled movements, all while
improving your balance and engaging your core. Continuous
motion and reduced rest between exercises helps
keep your heart rate elevated and allows you to
burn more calories and fat.
Muscles trained: Gluteus Maximus, Erector Spinae,
Hamstrings, Core
The final set in this sequence
specifically works your core muscles – a true
power crunch! A Core Secrets® crunch demands
more from your midsection than a regular crunch
– working double-time to lift the ball and
your core to a sexier mid-section.
Muscles trained: Rectus Abdominus
