Happy New Year folks!
Time to get on it and smash out those workouts! This week we have an advanced version of the plank called twist planks. This not only helps work the stabilisation of the core but throughs in some dynamics too. This is how you do it:

A. Start in a side plank position
B. Extend one arm up to the ceiling so you are side on, balancing on one hand – this is the position you will return to after each repetition
C. Bring your extended arm down and guide it through under neath your torso
Extend arm back up to the start. This is one repetition.
Repeat this 15 times then switch to the other side.
Chuck it into your workout like this:
                                      Repetitions      Sets      Rest
Balance                       30sec                  1           0min
Frog Squats               30sec                  3-5       1-2min
Kick Outs                   30sec                  3-5        1-2min
Plank                           30sec                  3-5        1-2min
Bear Crawls              20ft                     3-5        1-2min
Balance                       30sec                  1           0min
Lunges                        12                         3-5        1-2min
Twist Planks            15                           1              1-2min
Pop Ups                      10-15                   3-5        1-2min
Sprints                        20 meters          10         15seconds
Balance                       30sec                  1           0min
*Errant Customers Only*
Online bespoke programmes available now and if you book up I will throw in the ‘Macro Meals’ E-book for free to help give you the best start to a healthy new year and new you! Email me and quote ‘Errant’: ocfitness@hotmail.com
Ross James
Ocean Core Fitness
WWW.OCEANCOREFITNESS.CO.UK
07548536301
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