Summer ShapeUP Challenge – Day 3 Week 1
Welcome to the Designer Whey Summer ShapeUP Challenge 2012!
This is an 8-week series of daily workouts by some of America’s best trainers to get you in the best possible shape. Each weekday, a new workout video by one of our select trainers is published to help you focus on different areas of your body. Every trainer has his or her own style so you get to workout your body in different ways to get the best result. Each week, the same trainers come back but a new introductory video highlights key areas of the workout to build intensity.
Tighten your core and melt belly fat in this intense core and cardio workout written by Coach Van Arsdale, trainer for Team Jaco, home of the Blackzilians MMA champions. Follow Coach Van Arsdale’s workout video to learn how to properly execute each exercise and get the most out of this workout.
Today’s Day 3 Week 1 – Core & Cardio workout was designed by Mike Van Arsdale
Day 3 Week One: Complete at least first 7 exercises, if not all 15 exercises.
Day 3 Week Two: Challenge 1 + Day 3 Week 1 workout.
Day 3 Week Three: Challenge 2 + Day 3 Week 1 workout.
Day 3 Week Four: Challenge 3 + Day 3 Week 1 workout.
Introduction:
Day 3 Week 1: Core & Cardio Workout
- Shadow Box – 5 minutes
- Turkish Get-Ups – 1×10 reps (5 on each side) alternating side, no rest. Use a heavy dumbbell.
- Side plank while holding a heavy dumbbell with a 3-second hold at the top. 5 reps on each side.
- 1×15 reps of 3-way sit-ups
- 1×15 reps of V-Ups
- 1×60 reps Lying Leg Extensions
- 1×15 reps each side, Alternating, Seated, medicine-ball Twist
- Elbow and Toe Plank, 1×1 minute
- Side Plank 1×1 minute, followed by 30 reps
- Side Plank 1×1 minute, followed by 30 reps
- Elbow and heel bridge, 1×1 minute
- Superman hold & Superman Reps (30)
- Wall-sit, 1×2 minutes
- Wall handstand, 1×1 minute
- Shadow box – 5 minutes
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