Week #2 (CORE) - Bad, Bold, and Wiser! (Goals for the week) - Ask questions here.
Welcome to CORE week. The grapic to the left demonstrates several exercises working the entire CORE area (abs, back, upper thighs, chest). Essentially, it's the entire 'center' or 'core' region of your body. When you 'just' work 'abs', you're actually not working your body in a balanced way. When we move throughout the day, our core muscles work together, so we should also TRAIN them together.This week, you are still required to log 300 minutes of exercise over at least 5 days, as well as, meet all of the requirements from WEEK #1.
To meet your CORE requirement, you must also log 40 minutes of core work over at least 4 days. Your core sessions can be as short as 5 minutes (but not shorter), and must work the majority of the core muscles - especially abs and back. Remember, you must do core work on at least 4 days (so no cheating and doing a 40 minute core workout on day one and thinking you're done.) Pilates will satisfy this core workout, so use this week as an excuse to explore PILATES!!
What is the CORE?
See here: http://www.sparkpeople.com/resource/Fitness_articles.asp?id=428
PICTURES of CORE EXERCISES: http://www.sparkpeople.com/myspark/ex/all_exercises.asp?exercise_ty...
** FREE WORKOUTS ONLINE **:
2 1/2 Minute Core Routine w/ Gay Gasper
10-minute: Core Fusion™ Pliates Plus
15-Minute Abs/CORE Workout
Sexy abs:
Straight to the Core:
Yoga for Abs:
Quick Abdominal Ball Workout:
5-Minute Stability Ball Core workout
10-Minute Pilates Abs
ON EXERCISE TV (free on cable)
- Jackie Warner's One-On-One (20 minutes - EXCELLENT)
- Kathy Smith Core workout (10 minutes)
- Abs & Back (13 minutes)
- Cardio Core (11 minutes, uses a medicine ball, but a dumb bell can probably be used)
Also check these this of free workouts for core and pilates workouts:
Over 100 *FREE*, full-length workouts at BeYouTV
For a full re-cap of your main weekly goals, see WEEK #1
(If you have any questions about a goal, or are interseted in DVD suggestions, please reply to this thread.)
If you're new to FitCysters and Bootcamp, feel free to jump right in with us this week! We're happy to have you!
Just a reminder!!!>> Please try to maintain a positive attitude in your posts here! Rather than on-going grousing about how 'nothing works' or our 'aches and pains' or how much we 'hate veggies', try to focus on identifying a way around the obstacle or things that you like. (Don't be the girl at the party who complains all the time and ruins it for everyone...) If you're having a hard time, post a blog post, and ask for help...maybe we can help you find a way around whatever obstacle you're facing! Seriously..we're here for you!
>> Please keep weightloss-centric diet chat to a minimum. Nutrition and fitness certainly go hand in hand, but work to focus on fitness as much as, if not more than your 'diet'. This is a fitness bootcamp!
>> Please keep posts that are 'mostly personals' to a minimum. Try to stay on topic. What's the topic? How you're meeting your goals each day. :)
Replies to This Discussion
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Permalink Reply by KatCarney on -
My guess is that most stability ball, pilates, and lotte berk-style workouts will work the complete core. The dvd's below are some of my favorites that might go overlooked. They have GREAT core workouts, in short segments. Click on the graphics to VIEW A CLIP, but be sure to check the resources *HERE* for cheapest places to buy :
EXCELLENT video. Even though it says it's for complete pregnancy, this dvd is a must have, imo, for everyone. There are 12 (TWELVE), 15 minute core workouts that are very well done. Deep Discount dvd sells this for a good price, and I've also seen it at my local Best Buy.
Four segments: Pilates, core, crunches and ball. Very well made...I've seen this in Target.
Each of the five parts uses a specific ab-firming method: Pilates, traditional abs, lotte berk, etc...
Each short segment uses a different ab-firming technique
Classic floorwork plus stability ball/medicine ball abwork
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Permalink Reply by August on
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Does the core work count towards your 25 minimum of strength training (which also counts towards your 60 minute daily total)? Or is it somehow "in addition to" the requirements for week 1?
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Permalink Reply by KatCarney on
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Your core minutes do not count towards your 'strength training' minutes.
Your total exercise minutes for the week must be 300.
Each week during bootcamp there will be 'additional' challenges that are to be incorporated within your 300 minutes.
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Permalink Reply by February-Star on -
Yay! Thanks Kat for the list of freebie suggestions, MOST appreciated!
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Permalink Reply by NatalieLucy on -
I think I'm going to try my Core Minutes on the Wii Fit. Yey for week 2 already.
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Permalink Reply by Tam on -
I have the same 10minutes solution dvd and another core one that will be fun to explore again!! One question Kat, being that I started week 1 late do I still log as Week 1 or Week 2 even though I didn't complete 5 days of Week 1's goals? (hope that was not confusing)
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Permalink Reply by Amandalyn on -
Here you go...a copy of the goals from week 1 & 2 in word form.
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Bootcamp WEEK 2 GOALS.docx, 13 KB -
Bootcamp WEEK 1 GOALS.docx, 12 KB
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Permalink Reply by Amandalyn on
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Tam said:Does Week 2 begin Sunday? or today?
Hey Tam!
I would go ahead and finish up the rest of week one first. Then start on week 2. You don't want to keep the goodness away from yourself! :)
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Permalink Reply by KatCarney on
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Tam said:
Either one. Some people run Sat-Sun, some run Sun-Sat (I'm running Sun-Sat). If you want to follow a Sunday-Saturday week, start Week 2 with us tomorrow, and make up your 'lost days' at the end to get a full 12 weeks. (Or workout 6 days this week to make up an extra workout day.) Actually, that's what I would do...I'd tack on one extra day per week until I've made up the days I missed from day one - but it's your choice :)Does Week 2 begin Sunday? or today?
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