Core Level I

This basic core workout routine targets your main abdominal muscles with functional movements. Follow the exercise prescription and if you want to make it more challenging repeat the circuit several times , increase the sets and decrease the rest periods.

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30 MINUTES Level: BEGINNER

Workout info

LEVEL: BEGINNER
RPE: 4-5
METS: 4-6
THR: 50-60%
REST: 60 seconds
GOALS: Muscle Tone
SETS: 1-3
REPS: 10-15
INTENSITY: Low - Medium

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Core

CONTRALATERAL DEAD BUG

Crunches

REVERSE CRUNCHES

Lying Opposites

PARTIAL CURL UPS

OBLIQUE CRUNCHES

Core

CONTRALATERAL DEAD BUG

Crunches

REVERSE CRUNCHES

Lying Opposites

PARTIAL CURL UPS

OBLIQUE CRUNCHES

Calories Results

0%100%

Exercise
Instructions

Core Level I

Target your abdominal and lower back muscles

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Core Level I

LEVEL

The fitness level is simply defined as what “shape” your body is in, meaning how fit you are on a cardiovascular/muscle tone level. To determine your fitness level, you might look at how often you exercise, your exercise experience, exercise duration, goals and your overall health.

The importance of a fitness evaluation cannot be understated. Choosing a place to start your activity will depend largely on this evaluation. How successful and safe your performance is will also be attributed to the proper prescription of your exercise program.

What if I’ve never exercise before?

Don’t worry! The good news is that is never too late to start, you just need to follow an exercise science based program prescription, and go at your own pace, remember is a marathon not a sprint.

RPE

The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10.

Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. For more information If you want go here

MET

The energy cost of an activity can be measured in units called MET. The MET is used as a means of expressing the intensity and energy expenditure of activities in a way comparable among persons of different weight. Actual energy expenditure (e.g., in calories or joules) during an activity depends on the person's body mass; therefore, the energy cost of the same activity will be different for persons of different weight.

The MET concept provides a convenient method to describe the functional capacity or exercise tolerance of an individual as determined from progressive exercise testing and to define a repertoire of physical activities in which a person may participate safely, without exceeding a prescribed intensity level.

One MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly. For example: the energy cost of jogging at 5.5 mph is 8.7 Mets, which means you use 8.7 times more energy than if you were to sit quietly and rest.

TARGET HEART RATE

The target heart rate estimates your personal age-predicted exercise target heart rate training zones. An estimated range of how fast your heart should beat during exercise for a safe and effective workout. Your target heart rate zone is generally stated a percentage of your maximal heart rate. The exercise intensity levels that are converted into target heart rate training zones have been predetermined by the American College of Sports Medicine (ACSM) as percentage ranges of your maximum heart rate (MHR). Your target heart rate zone may vary depending on your fitness level, goals, health, medical conditions or your physician’s recommendations. For more info click here.

REST INTERVAL

Rest Interval – The time taken to recuperate between sets. Has a dramatic effect on the outcome of the training program. Rest interval between sets determines to what extent energy resources are replenished before next set. Shorter rest interval, less energy will be available. Therefore inadequate rest intervals can decrease performance and could lead to altered movement patterns and even injury.

If rest periods are too long your body temperature can decrease and if you have to perform an intense bout of exercise, this could entail a potential increased risk of injury. People who are starting an exercise program may respond better to longer rest periods until they adjust to demands of their program. Longer rest periods also help to ensure proper exercise technique. By reducing fatigue, the person may be able to perform the exercise with greater precision and less risk of injury.

FITNESS GOAL

Goal setting is a practice implemented by organizations, sports teams, businesses, and individuals to plan for success. The goal of the exercise routine is based on your assesment and your personal goals. If you play sports then your workout goal should be sports conditioning, but you can also have a goal of improving flexibility and you need to do a flexibility workout. The first step is to establish a baseline, what is your actual fitness level, what do you need to improve. Take your free fitness assessment here. Your fitness assessment score can help you set your fitness goals and measure your progress. Keeping your fitness level in mind, think about why you want to start a fitness program and what you want to achieve.

SETS

Sets and reps are the terms used to describe the number of times you perform an exercise. They provide structure and organization to your workout. A set is a group of consecutive repetitions. Sets refers to how many times you will repeat that exercise for the set number of repetitions. For example, you do 10 push ups and rest. Then you do another 10 push ups, rest, and then another 10. You have now completed three sets of 10 reps.

REPS

Reps is short for repetitions. Repetitions defines one complete movement of a single exercise. Simply means to count the number of movements performed in a given amount of time. For example, you do 10 push ups, then stop. The 10 push ups you performed are considered 10 repetitions.

INTENSITY

Training Intensity refers to an individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage. One of the most important training variables in an integrated training program. Intensity can be prescribed as a percentage of the maximum lift ( %1RM) or can be prescribed as the number of repetitions to failure ( repetition maximum or RM). Exercise repetitions, sets and rest periods are influenced by exercise intensity. For example, the lower the intensity, the greater number of reps that can be completed.

CALORIES CALCULATOR

This calculator estimates the number of Calories that you burn during this workout. Simply enter your weight, height, gender, age and the time you spent doing this workout and we will calculate for you how many calories you burned for the whole workout. You can also estimate the calories burned for each exercise.

Note: Determining how many calories you burn is not an exact science. This number should only be used as an estimate of calorie expenditure for this exercise routine.

WORKOUT DETAIL

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Calories Burned by
heart rate

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Core Level I

Workout info

Workout Calorie Calculator

Calories Results

Equipment Needed

Core

Core

Calories Results

Core Level I

Daily CaloriesCalculator

Target HeartRate

Calories Burned by heart rate

Bmi Calculator

Core Level I

Workout info

Workout Calorie Calculator

Calories Results

Equipment Needed

Core

Core

Calories Results

Core Level I

Daily Calories
Calculator

Target Heart
Rate

Calories Burned by
heart rate