Exercise 3 - Summers CARDIO CORE Quick Start Manual

EXERCISE 3

From your Starting Position; Repeat the Double Leg Pressing action of Exercise 2 but this time add in the
'rowing' action of the arms. Hands moving forwards and backwards palms facing downwards.
Press with Both Feet and extend them and pull your hands towards you at the same time. Lengthening the
body in an 'Opening Out' Movement.
Once extended bend your knees to bring your feet back towards the chair and move your hands forward. A
hinged rowing motion is created. Coordinate your leg action with your arm movement - this action follows a
Seated 'V' Sit Abdominal Crunch.
Start conservatively, begin slowly and only increase duration as you get accustomed to this movement and
progress. The idea is to create a steady, smooth and controlled action.
Start to exercise at a slow pace and gradually familiarise yourself with the Pressing action.
MON
TUE
WED
THU
FRI
SAT
SUN
WEEK1 WEEK2
30 SEC 60 SEC
WEEK3 WEEK4
90 SEC 2 MINS
WEEK5
2.5 MINS