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THE 30-DAY CORE & CARDIO FITNESS CHALLENGE
THE HOME WORKOUT PLAN: HOW TO MASTER CORE EXERCISES IN 30 DAYS
INTRODUCTION
UPPER AB EXERCISES
CRUNCH
FRONT & BACK BEND
LOWER AB EXERCISES
REVERSE CRUNCH
REVERSE CRUNCH WITH LEG EXTENSION
BICYCLES
FLUTTER
HIP THRUST
JACKKNIFE
LEG LIFT
LYING LEG EXTENSION
PUMPER
KNEE LIFT
OBLIQUE EXERCISES
CROSS CRUNCH
SIDE CRUNCH
SIDE TO SIDE CRUNCH
WINDOW WIPER
WINDOW WIPER WITH LEGS UP
DB TRUNK TWIST
HANDS TOGETHER SIDE BEND
HELICOPTER
SIDE BENDS
BACK EXERCISES
BRIDGE
BRIDGE WITH HEEL RAISE
SINGLE LEG BRIDGE
SUPERMAN
TOTAL CORE EXERCISE
TRUNK ROTATION
QUADRUPEDS
PLANKS
PLANKS WITH LEG LIFT
SIDE PLANKS
LOWER AB & OBLIQUE COMBO EXERCISES
BICYCLE CROSS CRUNCH
BICYCLE CROSS CRUNCH WITH LEG HOLD
CHERRY PICKER
CROSS-BODY CRUNCH
LEGS UP CROSS CRUNCH
REVERSE CRUNCH WITH ROTATION
RUSSIAN TWIST
RUSSIAN TWIST WITH BICYCLES
UPPER & LOWER AB COMBO EXERCISES
COFFIN SIT UP
FLOOR ANGEL
LEGS UP CRUNCH
THE HOME WORKOUT PLAN – HOW TO MASTER CORE EXERCISES IN 30 DAYS
BASIC WORKOUT
ADVANCED WORKOUT
WORKOUT SCHEDULE
THE HOME WORKOUT PLAN: HOW TO MASTER CARDIO IN 30 DAYS
INTRODUCTION
WHY TRAIN THE HEART?
THE EXERCISE GLOSSARY
LEVEL 1 EXERCISES: FOR BEGINNER TO ADVANCED
BODYWEIGHT SQUATS
CALF BOUNCE
HIGH KNEE JOG IN PLACE
JUMPING JACKS
STEP-UPS
LEVEL 2: FROM INTERMEDIATE TO ADVANCED
EXPLOSIVE SIDE LUNGE
JUMPING LUNGE
MOUNTAIN CLIMBERS
POP SQUATS
PUSH-UP PLANKS
ROPE SKIPPING
SHUTTLE RUNS
SPRINTS
SQUAT THRUSTS
SAMPLE CARDIO WORKOUTS
THE HOME WORKOUT PLAN – HOW TO MASTER CARDIO IN 30 DAYS
MY THANKS, LET’S CONNECT!
ABOUT THE AUTHOR
SPEECHES & WORKSHOPS
EXCLUSIVE BONUS
NOTES
MORE BY DALE L. ROBERTS
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