Exercise 4 - Summers CARDIO CORE Quick Start Manual

EXERCISE 4

From your Starting Position; Full Body Row with Plans facing upwards.
Repeat the Double Leg Pressing action of Exercise 3 but this time add in the 'rowing' action of the arms.
Arms/palms facing upwards. Hands moving forwards and backwards palms facing upwards.
Press with Both Feet and extend them and pull your hands towards you at the same time. Once extended
bend your knees to bring your feet back towards the chair and move your hands forward. 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. As the CORE and
Legs are MASSIVELY engaged and your Legs/Heart/Core are optimised - this is what gives this exercise it's
name: Summers CARDIO CORE.
MON
TUE
WED
THU
FRI
SAT
SUN
WEEK1 WEEK2
30 SEC 60 SEC
WEEK3 WEEK4
90 SEC 2 MINS
WEEK5
2.5 MINS