My 60-Minute Core Workout #1 - My Bariatric Life

My Bariatric Life Health Guide
  • Many of you are aware of the total body contouring plastic surgery that I underwent to remove excess hanging skin left behind from massive weight loss. With this excess skin removed, I am able to now exercise unencumbered and with full range of motion. And I was delighted recently to join a fantastic gym where I now work out regularly to maintain and enhance the “life-changing” results of my surgeries.

     

    After an extensive fitness assessment and body composition analysis, my trainer put together a few 60-minute routines of targeted exercises to transform my core. Many of these exercises I can do at home or on-the-road when I travel.

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    First-timer? Always check with your healthcare provider before beginning an exercise routine.

     

    My 60-Minute Core Workout #1

    Click through the video links in the description column to see the exercise being demonstrated.

    Super
    Set

    Exercise

    # Reps

    # Sets

    Weight or
    Time etc.

    Description

    A

    Dead Bug
    (abs)

    10

    4

    Hold 5 sec

    Flat on back, arms and legs 90 degrees in air with knees bent, slowly extend opposite arm and leg down to just above the floor and hold 5 sec. View video

    A

    Bridge
    (abs, glutes)

    10

    4

    Hold 60 sec

    Flat on back with arms 90 degrees in air, feet on the floor with knees bent, lift the hips towards the ceiling. Squeeze the glutes and abs.  Hold for 1-min. Extend one leg to add complexity.

    B

    Straight Leg
    Hip Raise with Toe Touch (abs)

    10

    3

    __

    Flat on back with arms and legs fully extended. Raise legs 90 degrees in the air then reach arms up to touch the toes. View video

    B

    Side Plank
    with a Twist (obliques)

    10

    3

    __

    Get into side plank position on right elbow. Extend left arm 90 degrees in air then reach down under your body, twisting at the waist. After 10 reps switch sides. View video

    C

    Side to Side
    Hip Band Walk (glutes)

    15

    4

    Start with
    green band

    Place the hip band around ankles and get in squat position. Lead with the heel and walk laterally 15 steps to the right, then 15 steps to the left. View video

    C

    Squats (glutes)

    15

    4

    Start with
    green band

    Place the hip band above the knees and slowly and deeply do a traditional squat. View video

    D

    Inclined Push Ups (arms)

    10

    3

    Start w/bar in highest position

    Use a bar or sturdy wood box to do a traditional pushup on the inclide. View video

    D

    TRX Inverted Row (arms)

    10

    3

    __

    Slide under the TRX as far as comfortable with the legs straight. Pull your chest to your hands. View video

    E

    Tricep Press
    Down (arms)

    10

    3

    17.5 pound

    Cable machine in top position and use the rope or bar attachment. Get into squat position and palms down use both arms to pull the rope/bar down to your sides and up to your chest. View video

    E

    Single Arm Reverse Grip
    Tricep (arms)

    10

    3

    7.5 pound

    Cable machine in top position and use the stirrup attachment. Get into squat position and palm up use one arm and bend the elbow to pull the stirrup down. Switch arms and repeat. View video

    __

    Tabata Jumps
    (cardio)

    20

    6

    Take 20-sec break between sets

    Alternate between two-footed jump front to back, and side to side, over the white line (an imaginary jump rope). Bring your knees high when you jump to add complexity. Total time is 4-min w/breaks.

     

  • Living life well-fed,

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    My Bariatric Life

     

     

Published On: January 20, 2014