Matt was born and raised in Southern California.

His interest in Health and Fitness

started in High School when he learned that his family health history is very poor. All his
grandparents, mother, and father have suffered or are suffering from serious health
problems including diabetes, high blood pressure, high cholesterol, heart attack, stroke,
Alzheimer’s, obesity, and cancer. When his first cholesterol test measured at a high
level in High School, he immediately wanted to become more aware of how his lifestyle
affected his health. As an athlete in college, he became more interested in how he could
exercise to increase his performance. While attending Cal Poly Pomona he studied
Kinesiology and Health Promotion and completed a Personal Training Internship
program at the college fitness center. He has worked as a Personal Trainer, Fitness
Manager, Presenter, Educator, Health Coach, and Strength and Condition Coach over
the past 10 years. His lifelong goal is to continue to gain knowledge, so he can be ready
to help any individual that comes to him for help with their health or fitness goals.

Sydney grew up in beautiful Portland, Oregon. Her fitness passion sparked at a young
age with participation in a variety of sports, from dance to soccer, basketball and
volleyball. But it wasn’t until she joined an elite level track & field club that Sydney’s
interest in human performance really took hold. As a young athlete, Sydney was
surrounded by role models - older, elite athletes who had their sights set on the
Olympics. Inspired by her surroundings, she learned to constantly push herself harder,
and dream bigger. Tired of the rain, Sydney signed on as a collegiate track & field
athlete at Azusa Pacific University in sunny So-Cal. She studied Applied Exercise
Science and Business Management while partnering with a local start-up fitness app
company to host fitness challenges for the APU faculty and staff as well as coaching
high school track & field for fun. Sydney’s number one priority is to help people not only
reach their goals but enjoy the process along the way. She hopes to share her passion
with others by proving to them that they are always capable of more than they think they
are, and that fitness can and should be fun!

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30 Minute Cardio Session ................................................................................................... 10

20 Minute HIIT Session ....................................................................................................... 12

20 Minute HIIT Session ....................................................................................................... 14

20 Minute Cardio Workout for Weight loss ........................................................................... 18

Mile Repeat Cardio Cutdown Workout ................................................................................. 20

30 Minute Treadmill HIIT ..................................................................................................... 23

20 Minute Pyramid HIIT Workout ......................................................................................... 27

Rowing HIIT Workout ......................................................................................................... 29

30 Minute Stroke Rate Focus Cardio Workout ...................................................................... 31

20 Minute Full Body HIIT Workout ....................................................................................... 34

Full Body Circuit ................................................................................................................. 36

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Full Body Dumbbell Circuit Workout .................................................................................... 38

5 Minute Exercise Ball Toned Abs Workout.......................................................................... 41

Plank Variety Training ......................................................................................................... 44

Core Progression ................................................................................................................ 47

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Choosing to begin a new workout program for the new year is always a great
choice. To make the choice easier for you, we have developed three
comprehensive workout programs that involve cardio for weight loss and aerobic
conditioning, resistance training for increased muscular development, and core
training for improved engagement around your midsection. Some other health
improvements you could gain from these programs include reduced body fat, loss
of inches around your waist, hips, and thighs, increased strength, increased
flexibility, reduced blood pressure, and increased lean muscle mass. These three
programs have been created around exercise bikes, treadmills, and rowing
machines. Each of the workout programs was developed to provide exercisers the
ability to ease back into a fitness routine or give experienced exercisers a good
starting point to reestablish their baseline before engaging in a more advanced
workout program.

Each program will consist of three unique cardio workouts per product category.
Each cardio workout will vary in type and length. The resistance and core training
workouts will require a set of light and/or moderate weight dumbbells, an exercise
mat, and exercise ball. Each full body resistance training workout was developed to
target as many muscles groups as possible. Below you will find a breakdown of
each workout program, an example workout schedule, and links to each of the
workout videos for each program. Follow along to each of the workout videos so
you know exactly how each exercise should be performed. This program if
completed as prescribed (3 – 6 days per week) will enable you to see significant
results over a 6-8-week period. As with any good workout program, it is important
to focus on a healthy diet, drinking plenty of water, and getting enough sleep. For
more information on how you can increase these and other healthy habits, head
over to our blog page.

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Page 6 of 49
Start by choosing the product you would like to use for your workout
program. Next, decide whether you would like to add the resistance
training workouts or core training workouts to your workout program
schedule. You will need about 30 minutes three times per week to use
the cardio workouts effectively. If you choose to add the resistance
training workouts and core workouts, you may need up to an hour or so
to complete each workout. Check out the examples schedules below to
help find the schedule that best fits your needs.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Cardio Day Cardio Day Cardio Day

#1 #2 (30 #3 (30
(30 minutes) minutes) minutes)

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Cardio Day Cardio Day Cardio

Resistance Resistance Resistance
#1 (30 #2 (30 Workout #3
Workout #1 Workout #2 Workout #3
minutes) minutes) (30 minutes)

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Cardio and Cardio and Cardio and

Resistance Resistance Resistance
Core Workout Core Workout Core Workout
Workout #1 Workout #2 Workout #3
#1 #2 #3

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If you are interested in performing all three types of workouts on the
same day (cardio, resistance, and core), we advise that you start with
the resistance training workout. After you complete the resistance
training workout, you may choose to complete the cardio and core
workouts in the order of your preference. Keep in mind that choosing to
complete all three workouts on one day will require significantly more
time and energy and may lead to increased soreness if your body is not
used to the increased volume of training. A minimum of 1 day of rest
should be taken between all resistance training, core training, and HIIT
cardio sessions. All other
cardio session can be
completed on back to
back days. You may also
select one cardio workout
and perform it multiple
times throughout the
week if you find one more
enjoyable over another.

As with any exercise program, it is important that you check with you r
doctor before beginning this or any other workout program.

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Click the workout name below for workout video and details.

Cardio Day #1

• 30 Minute Cardio Session (Varied Position and Cadence)

Cardio Day #2

• 20 Minute HIIT Session (Sprint and Climb HIIT)

Cardio Day #3

• 20 Minute HIIT Session (Max effort Sprints with recovery)

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Choosing to ride in different cycling positions on your exercise bike can be
challenging if you’re not comfortable with the different riding positions. As you
become more regular with
cycling workout programs,
you might notice the
increased variety of riding
positions required to
complete the workouts. In
this workout you will
complete four 1-minute
interval sprints in different

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riding positions. The intervals should be performed with maximum effort. If you are
new to cycling workouts, start with the warmup cycle before moving into the
intervals. If you have never completed this type of workout before. We advise you
only perform one round of the intervals followed by the cool down. Once after your
riding endurance and strength improves, you may choose to add additional rounds
of the intervals.

• 5 minute warm up ride

• 1 minute seated high cadence
• 1 minute off the saddle climb
• 1 minute on then off the saddle sprints
• 1 minute max effort sprint
• Rest 1 minute
• Repeat 2-3 rounds
• 5 minute cool down

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Perform this workout to promote maximum effort while varying riding positions and

speeds for a complete calorie burning workout. The 4 maximum effort sprints will

boost your heart rate for good cardiovascular development. The 4 two-minute

climbs will test your endurance so you can be more comfortable riding longer and

harder. Alternating between seated and off the saddle riding positions will keep

your workout from getting stale as you push through this high performance 20-
minute workout that will help you stay on track with your health and fitness goals.

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• 2 minutes Warm Up Ride

• 1 minute Seated Sprint

o 30 seconds recover

• 2 minute Seated Climb

o 30 seconds recover

• 1 minute Off the Saddle Sprint

o 30 seconds recover

• 2 minutes Off the Saddle Climb

o 30 seconds recover

• 1 minute Seated Sprint

o 30 seconds recover

• 2 minute Seated Climb

o 30 seconds recover

• 1 minute Off the Saddle Sprint

o 30 seconds recover

• 2 minute Off the Saddle Climb

o 30 seconds recover

• 2 minutes cool down

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If sprinting on your exercise bike is new to you, this 20-minute bike sprint interval
workout will be a good way for you to slowly add max effort sprints to your
workouts. Built into this workout are 6 max effort sprints. Each sprint will be either
20, 10, or 5 seconds in length. After each sprint there will be a recovery period so
you can rest to be better prepared to push yourself for the next sprint. Each sprint
should be performed in a riding position you feel the most stable. Choose a
medium resistance level so you can keep your cadence high while stimulating the
muscles in your lower body to provide maximum force to the pedals. A resistance

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that is to low will keep
you from reaching your
max cardiovascular
effort. A resistance to
high might cause you
to fatigue to soon and
make recovery more
difficult between
sprints. Don’t forget to
warm up well prior to
starting your first sprint
so your neuromuscular system is primed to respond at max effort.

6 Minute Warm Up Ride

Sprints

• 20 second sprint
o 40 second recover
• 10 second sprint
o 50 seconds recover
• 5 second sprint
o 2-minute recover

Round 2

• 20 second sprint
o 40 second recover
• 10 second sprint
o 50 seconds recover

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 • 5 second sprint
o 2-minute recover

Round 3

• 20 second sprint
o 40 second recover
• 10 second sprint
o 50 seconds recover
• 5 second sprint
o 2-minute recover

2 Minute Cool Down

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Click the workout name below for workout video and details.

Cardio Day #1

• 20 Minute Cardio Workout for Weight loss (Walking or Jogging

with Incline Intervals)

Cardio Day #2

• Mile Repeat Cardio Cutdown Workout

Cardio Day #3

• 30 Minute Treadmill HIIT

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This Incline Treadmill Cardio Workout is the perfect workout to activate your glutes,
hamstrings, thighs, and calves, and burn calories while you’re at it. The variety of
intervals will keep you on your toes and having fun while getting a great
cardiovascular workout.

The workout will take you through various intervals at different inclines and speeds,
with 2 minutes of work to 1 minute of rest. For the intervals of work, we will be
increasing the incline to levels of 8, 10, and 12 and increasing the speed to 3.5 -4
miles per hour, if you’re really ready for a challenge feel free to increase the speed

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even more to a slow jog or run. Throughout the rest intervals, lower the incline back
down to 4, and decreasing the speed to 2.5 miles per hour.

The goal is to achieve a challenging and effective cardio workout, so if you need to
adjust the incline or speed up or down to match your fitness level please do so.
This workout was designed for fast walking to mimic hiking outdoors on the comfort
of your indoor treadmill, however if you’d like to jog or run go for it!

Warm up

• 1 Minute Warm Up Walk

Workout

• 2 min. Speed Walk (Incline: 8, Speed: 3.5-4.0)

o 1 min recover (Incline: 4, Speed: 2.5)
• 2 min. Speed Walk (Incline: 10, Speed: 3.5-4.0)
o 1 min recover (Incline: 4, Speed: 2.5)
• 2 min. Speed Walk (Incline: 12, Speed: 3.5-4.0)
o 1 min recover (Incline: 4, Speed: 2.5)

Repeat

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This Mile Repeat Cutdown Workout is great for beginners and seasoned runners
alike. Whether you’re training for a 5K or 10K or just looking to get in better shape,
this workout will help get you there! This classic workout is designed to help you
increase your speed, build your capacity, and get used to running at race pace.

This workout will take you through 3 total miles of running. You will complete 1 mile
at a time, with each mile getting successively faster than the last. Between each
mile you have 3 minutes of total rest for complete recovery for your next mile; and,
because this workout gets harder as it goes, you’re going to need it!

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Your first mile should be completed at a moderate pace, it should feel comfortable
and just slightly faster than your regular warmup pace. The second mile should be
faster, it should feel hard and somewhere in between your moderate pace and race
pace. The third mile should be at a tempo pace, or just slightly slower than your
race pace. If you don’t know what your race pace is, you’re going to be running
close to your max capacity.

This workout is not time

based simply because we’re
all at different fitness levels,
and this workout can adapt
with you as you get in better
shape. If you’re a true
beginner and unsure of the
pace you should aim for with
each mile, start on the
easier side, if it’s too easy
you can always bump up the pace, or adjust the next time you complete the
workout. In fact, as you continue to get fit you should come back to this workout
regularly, cutting down your times as you get in better shape. This workout can
serve not only as a great tool to improve your fitness, but also as a great baseline
to check in on your progress.

Warm up

• Always warm up! Complete a minimum of 5 minutes of jogging, along with

dynamic stretching to warm up your muscles before you begin th is workout.
This workout is designed to get harder as you go, so you’ll continue to warm
up throughout the workout.

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Workout

• 1 Mile – Moderate Pace

o 3 Minute Rest
• 1 Mile – Hard Pace
o 3 Minute Rest
• 1 Mile – Tempo Pace
o 3 Minute Rest

Cool down

• Always cool down after your workout! Complete at least 5 minutes of

jogging or walking, and take 5 minutes to stretch muscles throughout your
body while they’re warm and pliable.

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This 30 Minute HIIT Treadmill Workout for Beginners is the perfect workout to help
you work your way up to 30 minutes of sustained cardio. It’s also an excellent way
to increase your cardiovascular fitness and burn calories. While this workout is
suited to beginners, it can and should be adapted to continue to challenge you
throughout your fitness journey.

This workout includes 10 intervals of 2 minutes of running at an up -tempo pace,

paired with 1 minute of walking or jogging at an easy recovery pace for 30 total
minutes of cardiovascular exercise. Begin with a 2-minute warmup, jogging at an

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easy pace, no faster than you plan to walk or jog during the recovery intervals of
the workout. Your speed should be somewhere between 4-6 mph.

As soon as your warmup is complete increase your speed between 5-9 mph and
begin your first 2-minute up-tempo interval. Your pace should feel hard, but
maintainable – remember you have 10 of these to complete. Once your 2-minute
interval is complete, decrease your speed back down to 4-6 mph for 1 minute of
recovery. Repeat your intervals of 2-minutes hard to 1-minute recovery, 10 total
times, for 30 minutes of exercise.

The reason I’ve presented a

range of speeds to choose
from rather than a set speed
for this workout, is we will all
come to this workout at
various fitness levels. You
know what’s best for your
body. If you need to start
slower than the suggested
ranges, start where you can
and work up to these speeds as you get fitter and stronger. Likewise, if you’re a
speed demon, feel free to go above the suggested ranges to challenge yourself
throughout this workout. The thing I love most about this workout, is it’s completely
adaptable to all fitness levels. As you continue to complete this workout, and get
fitter and faster, I encourage you to continue to increase your speeds both for your
recovery, as well as for your work intervals.

If you complete this workout multiple times, you should begin to feel your lungs,
heart, and muscles get stronger. Complete this workout at least once a week, and
soon you’ll be running for a full 30 minutes no problem! Best of luck, and happy
running.

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Warm up

• 2-minute Warm Up Walk or Jog (Speed: 4-6 mph)

Workout

• 2-minute Up-tempo Interval (Speed 5-9 mph)

o 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
• 2-minute Up-tempo Interval (Speed 5-9 mph)
o 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
• 2-minute Up-tempo Interval (Speed 5-9 mph)
o 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
• 2-minute Up-tempo Interval (Speed 5-9 mph)
o 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
• 2-minute Up-tempo Interval (Speed 5-9 mph)
o 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
• 2-minute Up-tempo Interval (Speed 5-9 mph)
o 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
• 2-minute Up-tempo Interval (Speed 5-9 mph)
o 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
• 2-minute Up-tempo Interval (Speed 5-9 mph)
o 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
• 2-minute Up-tempo Interval (Speed 5-9 mph)
o 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
• 2-minute Up-tempo Interval (Speed 5-9 mph)
o 1-minute Recovery Walk or Jog (Speed: 4-6 mph)

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Click the workout name below for workout video and details.
Cardio Day #1

• 20 Minute Cardio Workout for Weight loss (Walking or Jogging

with Incline Intervals)
Cardio Day #2

• Mile Repeat Cardio Cutdown Workout

Cardio Day #3

• 30 Minute Treadmill HIIT

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This workout was designed to give you a full-length cardio workout that will help
you increase your rowing performance while burning a significant number of
calories. The pyramid design will help you slowly get used to pushing yourself for
longer periods of time. During each interval, you should be focused on maintain
good form while increasing your stroke rate and power output. During the recovery
intervals, you should still maintain good form while significantly reducing your
stroke rate and power output. If your rower has the ability to adjust the resistance
when you pull against the handlebar, make sure you are using a moderate to low
resistance.

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• 1 minute warm up

• 30 second hard row

o 30 second recovery row
• 1-minute hard row
o 1-minute recovery row
• 2-minute hard row
o 2-minute recovery row
• 3-minute hard row
o 3-minute recovery row
• 2-minute hard row
o 2-minute recovery row
• 1-minute hard row
o 1-minute recovery row
• 30 seconds hard row
o 30 second recovery row
• 1 minute cool down

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This HIIT row workout is a great way to incorporate HIIT training into your rowing
cardio program. The workout will take you through ten 1 minute long max effort
rowing intervals. After each hard row you will have one minute to recover before
the next hard row begins. A warmup and cool down period should always be
performed prior to performing any HIIT training workout. During each hard rowing
interval, you should focus on producing maximum power with each stroke. The
focus should not be on a fast stroke rate. 30 strokes per minute would be a good
stroke rate to aim for. If you have a rower that has adjustable resistance, keep the
resistance at a moderate level.

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• 2 Minute Warm Up Row

• 1 min. Hard row

o 1 min recover
• 1 min. Hard row
o 1 min recover
• 1 min. Hard row
o 1 min recover
• 1 min. Hard row
o 1 min recover
• 1 min. Hard row
o 1 min recover
• 1 min. Hard row
o 1 min recover
• 1 min. Hard row
o 1 min recover
• 1 min. Hard row
o 1 min recover
• 1 min. Hard row
o 1 min recover
• 1 min. Hard row
• 2 min cool down

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If you are still new to rowing but want to start working to improve your rowing
performance, stroke rate and power output are two important variables to monitor
during your workouts. Stroke rate is the number of times per minute you perform a
full rowing stroke. Potentially the faster you can perform your rowing strokes, the
faster you will be able to row. Unfortunately, there can be some issues with trying
to increase your rowing stroke rate. As your stroke rate goes up the more
challenging it will be to maintain your rowing technique.

The faster that your body moves, the more difficult it is to hold a good rowing body
position. Faster stroke rates also require more energy. This means that you will

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experience more fatigue. Because of this, there is not a direct correlation between
stroke rate and faster rowing. You will only be able to reach your maximum speed
when your best technique is performed at the highest stroke rate. Ideal stroke rates
will vary depending on individual goals. Lower stroke rates (15-20 spm) are great
for working on technique and rhythm. Stroke rates in the 20’s are great for longer
workouts where speed and stroke rate remain consistent. High stroke rates (30+
spm) are great for developing speed for distances 2000 meters or below.

If maintaining 30 plus strokes per minute is too difficult, use the remainder of this
five-minute segment to focus on good rowing form while increasing your stroke rate
to a more comfortable rate above 20 strokes per minute. Remember it is always
better to decrease your stroke rate so you can maximize your rowing technique and
power output. To extend your rowing pace workout, complete additional rounds of
the 5 minute 20 strokes per minute and 5 minute 30+ strokes per minute rowing
segments.

• 5 minute warm up
• 5 minutes at 20 strokes per minute pace
• 5 minutes at 30+ strokes per minute pace
Repeat 2-3 rounds

• 5 minute cool down at 15-20 strokes per minute pace

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Click the workout name below for workout video and details.

Workout #1

• 20 Minute Full Body HIIT Workout

Workout #2

• Full Body Circuit

Workout #3

• Full Body Dumbbell Circuit Workout

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This 20 Minute Full Body HIIT Workout is designed to build strong lean muscle in
your upper body, lower body, and core while burning calories. For this workout,
you’ll have 30 seconds of an exercise followed by 10 seconds of rest. There are 12
total exercises, once you’ve completed all 12 exercises, you’ll get 2 minutes of rest.
Repeat the circuit one more time for a full 20-minute workout.

Warm up

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 • Always complete a warm up! Complete at least 5 minutes of your cardio of
choice to increase your core body temperature and prepare your muscles
for the work they’re about to do.

Workout

• Lunge with Kick Left - 30 seconds

o Rest – 10 seconds
• Lunge with Kick Right – 30 seconds
o Rest - 10 seconds
• Shoulder Taps – 30 seconds
o Rest - 10 seconds
• Squat to Squat Jump – 30 seconds
o Rest – 10 seconds
• Mountain Climbers – 30 seconds
o Rest – 10 seconds
• Half Burpee – 30 seconds
o Rest – 1 minute
• Jumping Jacks – 30 seconds
o Rest – 10 seconds
• Squat Toe Touch – 30 seconds
o Rest – 10 seconds
• Plank Kickback & Crunch – 30 seconds
o Rest – 10 seconds
• Commandos – 30 seconds
o Rest – 10 seconds
• Hip Dip Left – 30 seconds
o Rest – 10 seconds
• Hip Dip Right – 30 seconds
o Rest – 10 seconds
• Rest 2 minutes & repeat!

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This At Home Full Body Circuit Workout is designed to target muscles in your entire
body while burning a crazy amount of calories. For this workout you’ll need a pair
of dumbbells (I’m using 5lb), and a cardio machine of your choice whether that be
rower, treadmill, cycle bike, or if you don’t have a cardio machine in your home feel
free to do high knees or jumping jacks during the cardio period. Today I’ll be using
the E3919 Premium Cardio Climber. For this workout, you’ll complete a series of
exercises, followed by a 15 calorie or 90 second sprint (whichever comes first).
You’ll start your first round by completing 10 reps of each exercise. Continue to
repeat the circuit, lowering your rep count for the exercises by 1 each round. So,
the second round you’ll complete 9 reps of each exercise, the third round you’ll

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complete 8 reps of each exercise, and so on until you get all the way down to 1 rep
of each exercise.

Warm up

Always complete a warmup! Complete at least 5 minutes of your cardio of choice to

increase your core body temperature and prepare your muscles for the work they’re
about to do.

Workout

Complete 10 total rounds of the circuit. Start with 10 reps of each exercise for the
first round, and decrease rep count by one each round until you get all the way
down to 1 rep.

Circuit

• Weighted Squat & Press

• Frog Jumps
• T Pushups
• Mountain Climbers
• Reverse Crunch
• Hip Dips (each side)
• Weighted Back Lunges
• 90 second or 15 calorie cardio (whichever comes first)

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This Full Body Dumbbell Circuit Workout for Fat Loss is designed to build strong
lean muscle in your upper
body, lower body and core.
For this workout, you have 5
exercises, with 12 reps of
each exercise. Once you’ve
completed a full round of the
circuit, rest 90 seconds.
Repeat the circuit 3 times.

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Warm up

Always complete a warm up! Complete at least 5 minutes of your cardio of choice
to increase your core body temperature and prepare your muscles for the work
they’re about to do.

Circuit

• Deadlift to Squat – 12 reps

• Plank Row – 12 reps
• Lunge Fly’s – 12 reps
• Russian Twist – 12 reps
• Sumo Squat to Curtsy Lunge – 12 reps
Rest 90 seconds. Repeat circuit 3 times.

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Click the workout name below for workout video and details.

Workout #1

• 5 Minute Exercise Ball Toned Abs Workout

Workout #2

• Plank Variety Training

Workout #3

• Core Progression (easy, medium, and hard)

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Perform each exercise in the order shown above. Each repetition should be slow and
controlled. No rest is taken between each ball exercise. You may rest up to 1 minute
after completing each of the five ball exercises before moving on to the next set.

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Rotations

Rest your shoulders and head on the top portion of the ball with your feet flat on the
ground about hip width apart. Elevate your hips so your knees, hips, and head are in
line and parallel to the ground. Raise both arms and place the palms of your hands flat
together over your chest. While keeping your arms straight, rotate your arms left and
right. During each rotation you should role onto one shoulder as you rotate to the right
and left. Keep your hips elevated during each rep.

Overhead Sit Ups

Keep your feet firmly on the ground. When you lay back
on the ball your mid to lower back should arch over the
top of the ball. Reach back with both arms until your
knees, torso, head, and arms are inline and parallel to
the ground. While keeping your arms straight, sit up by
pushing your hips back underneath your torso. Finish
each rep with arms straight over head in an upright
seated position on the ball.

Cross Crunches

Sit with your feet about shoulder width apart and flat on the ground. You should be
seated between the side and top of the ball. Lay back slightly until you feel your abs
tighten. Sit up and reach across your body with one arm before laying back down to
repeat the same movement with the other arm.

Roll Outs

Start by placing your hands on the side of the ball. Your hands should be close
together. While kneeling, push the ball away from your body while keeping your back

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and arms straight. Roll the ball away until your forearms meet the ball and your elbows
bend to about a ninety degree angle. Pause the movement before pulling your arms
back and raising your body into the starting position.

Reverse Crunches

While lying flat on the ground, grab the ball on each side between your ankles with your
knees bent. Place your arms flat on the ground. While keeping you head and back flat
on the ground, raise the ball up and over your stomach. Lift your hips off the ground to
perform the reverse crunch movement. Slowly lower the ball back down to the ground
before starting the next repetition.

Order Exercise Repetitions Sets

1 Rotations 5 reps each side 2
3 Overhead Sit-ups 10 Total 2
3 Cross Crunches 10 Total 2
4 Roll Outs 10 reps 2
5 Reverse Crunches 10 reps 2

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The plank exercise when done correctly is a great tool to help increase core
strength and help with the reduction of back pain associated with weak core
musculature. Unlike a sit up or a crunch, the spine should remain straight during
the plank exercises in this workout. We have created this workout as an
introduction to the plank exercise. You will be completing three plank holds for a
total of 30 seconds for each hold. After completing two sets of each of these
exercises, you will have the opportunity to try a more challenging type of plank at
the end of the workout. The plank exercises you will be the push up hold, modified
plank, plank, and plank pushups. If you feel that you cannot complete the full 30
seconds for each exercise, hold the plank for as long as you can, and then jump
right into the next exercise when you’re ready. There is a 30 second rest period in

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between each set of plank exercises. The following paragraphs will explain each
movement in more detail as and give out an outline of what the workout will look
like.

Push Up Hold (High Plank)

This plank exercise requires you to maintain the same starting position as a push
up without the push up movement. The hands are placed palms down directly
beneath the shoulders with elbows straight. Feet should be about hip width apart.

Modified Plank Hold

After the push up hold, drop your knees so they meet the ground. Place your
forearms on the ground with your elbows directly under your shoulders. Bring your
hips down into a position in line with your knees and shoulders

Plank Hold

With your arms in the same position as the modified plank, lift your knees off the
ground until they are fully extended. You may need to take a small step back with
your toes to find a more comfortable position. Your ankles, knees, hips, back, and
shoulders should all be in line with each other.

Plank Push Ups

Start this exercise from the

plank hold position. Begin by
pressing your body up into a
high plank position with both
hands. Once in a high plank
position, drop your arms back
down into the plank hold
position. You should alternate
which arm is the lead arm when

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pressing yourself into the high plank position during each rep. During the
movement, you should maintain a flat back while keeping movement in your hips
minimal.

Push Up Plank Hold - 30 seconds

Modified Plank - 30 seconds

Plank Hold - 30 seconds

Rest - 30 seconds

Push Up Plank Hold - 30 seconds

Modified Plank - 30 seconds

Plank Hold - 30 seconds

Plank Push Ups - 30 seconds

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This Home Core Workout for Beginners is a great quick routine for beginners to
increase core strength and tone. A strong core is essential to prevent injuries and
provide the strength necessary for exercisers of all levels and activities to maintain
proper form. Whether you’re into running, cycling, rowing, weightlifting, or more this
quick core workout will be a great addition to your fitness routine.

This workout includes 5 exercises. The way this workout works is you’ll complete a
30-second exercise followed by a 15-second rest. Repeat this pattern of exercise to
rest as you work your way through all 5 exercises in the circuit. Once you’ve
completed the circuit, rest 90 seconds, and repeat the circuit again!

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This workout is best done as a finisher to a full workout when our core body
temperature is warm, and your muscles are loose and pliable. If you’re completing
this workout as a standalone, we recommend completing at least 5 minutes of easy
cardio to increase your core body temperature and prepare your muscles for the
workout ahead.

Sit Ups

• 30 seconds sit ups

• 15 seconds rest

Penguins

• 30 seconds penguins
• 15 seconds rest

Flutter Kicks

• 30 seconds flutter kicks

• 15 seconds rest

Leg Lifts

• 30 seconds leg lifts

• 15 seconds rest

Bicycles

• 30 seconds bicycles
• 90 seconds rest
Repeat!

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Sunny Health & Fitness is a well-known exercise equipment manufacturer

providing high quality products for a reasonable price. Made durable and

low maintenance, our products can help you reach & maintain your fitness

goals. We stand behind our products durability to provide you with the best

home workout experience. Sunny Health & Fitness Treadmills, Cycle Bikes,

Rowing Machines, Elliptical Machines, and other exercise equipment can

help you build your own complete home gym that has no closing time.

Have questions? Contact us at info@sunnyhealthfitness.com

Sunny Health & Fitness 218 Turnbull Canyon Rd City of Industry, CA 91745
www.sunnyhealthfitness.com

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