My Personal Training Book

MULTIMUSCLEMOTIONS

9-18. Crab Walks

Primary muscles: full body
Sit on the floor, feet flat
and palms flat on the
floor. Raise your butt up
off the floor and walk
forward, leading with your
feet, or walk backward,
leading with your hands.

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MULTIMUSCLEMOTIONS

9-19. Grasshoppers

Primary muscles: full body
Get in a push-up position.
Keep your head up, back
straight, abs tight, and butt
down. Move your left leg
under your body toward your
right hand and bring it back
without dragging your foot.
Then do the right leg.

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MULTIMUSCLEMOTIONS

9-20. Mountain Climbers

Primary muscles: full body
Get in a push-up position.
Keep your head up, back
straight, abs tight, and butt
down. Move your left knee
up to your chest and bring it
back, then repeat with the
right leg.

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MULTIMUSCLEMOTIONS

9-21. Leg Thrust

Primary muscles: full body
Get in a squat with your
hands flat on the floor in
front. Keep your head up,
back straight, and abs
tight. Kick out your legs,
going in to a push-up
stance, then bring them
back at the same time.

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MULTIMUSCLEMOTIONS

9-22. Squat Legs Thrust

Primary muscles: full body
Squat down with your hands
flat on the floor in front. Keep
your head up, back straight,
and abs tight. Kick out your
legs, going in to a push-up
stance, then bring them back
at the same time and stand
up.

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MULTIMUSCLEMOTIONS

9-23. Duck Walks

Primary muscles: legs-
butt-core
Squat down as low as you
can. Stay in the squat and
walk forward.

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MULTIMUSCLEMOTIONS

9-24. Army Crawl

Primary muscles: full body
Get in a push-up position
on your forearms. Keep
your head up, back
straight, abs tight and butt
down. Move forward with
your arm and leg on the
same side, moving forward
together, then repeat on
the other side.

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MULTIMUSCLEMOTIONS

9-25. Gator Walk

Primary muscles: full body
Get in a push-up position
with your arms bent.
Keep your head up, back
straight, abs tight, and
butt down. Keeping your
left arm and leg bent
move them forward at the
same time, then repeat
with the other side.

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MULTIMUSCLEMOTIONS

9-26. Inch Worm

Primary muscles: full body
Bend over and reach forward,
putting your hands on the
floor. Keeping your abs tight
and your knees slightly bent
if needed, walk your hands
forward until you reach a
push-up stance. Then walk
your feet forward to meet the
hands.

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COREMOTIONS

CHAPTER 10: COREMOTIONS

The Core can be exercised with movement or holds. With movement, make sure you go slow.
If you are doing more than 15-20 reps you are going too fast. In about 30 seconds to a min-
ute you will start to feel a hold, if done correctly. Abs can be done every other day.

10-1. Plank (Hold)

Primary muscles: core
Put your forearms on the
floor with your elbows
under your shoulders, legs
straight, toes on the floor.
Keep your back straight
and abs tight. Don’t let
your hips drop down.

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COREMOTIONS

10-2. Side Plank
(Hold)

Primary muscles: core
Put your forearm on the
floor with your elbow
under your shoulder. Lean
your body to the side and
put one leg on top of the
other one. Lift your hip off
the floor. Hold the motion,
keeping your back straight
and abs tight.

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COREMOTIONS

10-3. Side Plank
(Hold) with One Leg
Up

Primary muscles: core
Put your forearm on the
floor with your elbow
under your shoulder. Lean
your body to the side and
put one leg on top of the
other one. Lift your hip off
the floor. Lift the top leg
up and hold the motion,
keeping your back straight
and abs tight.

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COREMOTIONS

10-4. Side Plank
(Hold) with a Torso
Twist

Primary muscles: core
Put your forearm on the
floor with your elbow
under your shoulder. Lean
your body to the side and
put one leg on top of the
other one. Lift your hip off
the floor, hold the motion,
then reach under your
body by twisting your torso
and return to your starting
position. Keep your back
straight and abs tight.

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COREMOTIONS

10-5. Side Plank (Up
and Down)

Primary muscles: core
Put your forearm on the
floor with your elbow
under your shoulder. Lean
your body to the side and
put one leg on top of the
other one. Lift your hip
slowly up and lower it
down, keeping your back
straight and abs tight.

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COREMOTIONS

10-6. Superman Hold
or Movement

Primary muscles: core
Lie on the floor, face
downand arms extended.
Lift your arms, upper
body, and legs off the
floor and hold or move
slowly up and down.

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COREMOTIONS

10-7. Swimming Hold
or Movement (Lying
on the Floor)

Primary muscles: core
Lie on the floor face down
arms extended. Lift your
right arm, upper body
and left leg off the floor
and hold. Or move slowly
up and down, alternating
sides.

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COREMOTIONS

10-8. Swimming Hold
or Movement (hands
and feet on the floor)

Primary muscles: core
Get in a Push-up hold,
your body up and face
down. Raise your right arm
and left leg off the floor
and hold. Or move slowly
up and down, alternating
sides.

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COREMOTIONS

10-9. V-up

Primary muscles: core
Lie on your back, arms
straight over your head
and legs straight. Raise
your arms, upper body
and legs to the middle
in a V and hold or slowly
move up and down.

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COREMOTIONS

10-10. Sit-ups, Hold
or Movement

Primary muscles: core
Lie on your back, knees
up and feet flat on the
floor. Slowly raise your
upper body off the floor
and bring your shoulders
to your knees and hold, or
slowly go up and down.

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COREMOTIONS

10-11. Crunches,
Hold or Movement

Primary muscles: core
Lie on your back, knees
up and feet flat on the
floor, arms crossed behind
your head. Slowly raise
your shoulders off the
floor and hold, or slowly
go up and down.

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COREMOTIONS

10-12. Crunches,
Hold or Movement
(Legs Bent to the
Side)

Primary muscles: core
Lie on your back with one
leg atop the other one and
bent to the side on the
floor, arms crossed behind
your head. Slowly raise
your shoulders off the floor
and hold, or slowly go up
and down.

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COREMOTIONS

10-13. Side to Side
Crunches, Hold or
Movement

Primary muscles: core
Lie on your back, knees
up and feet flat on the
floor, arms crossed behind
the head. Slowly raise
your right shoulder off
the floor toward your left
knee. Hold one side at a
time, or slowly go up and
down, alternating sides.

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COREMOTIONS

10-14. Bicycle
Crunches

Primary muscles: core
Lie on your back with your
legs bent in the air arms
crossed behind your head.
Slowly raise your right
shoulder off the floor and
bring in your left knee.
Meet your elbow and knee
in the middle, then slowly
alternate sides.

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COREMOTIONS

10-15. Crunches,
Hold or Movement
(Legs up 45 Degrees)

Primary muscles: core
Lie on your back with
your legs up 45 degrees,
arms crossed behind your
head. Slowly raise your
shoulders off the floor and
hold, or slowly go up and
down.

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COREMOTIONS

10-16. Side to Side
Crunches, Hold or
Movement (legs up 45
Degrees)

Primary muscles: core
Lie on your back with
your legs up 45 degrees,
arms crossed behind your
head. Slowly raise your
left shoulder off the floor
toward the right leg and
hold one side at a time,
or slowly go up and down
alternating sides.

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COREMOTIONS

10-17. Reverse
Crunches

Primary muscles: core
Lie on your back, knees
up and feet flat on the
floor, arms to your side.
Slowly raise your feet off
the floor. Bring your knees
toward your shoulders and
hold, or slowly go up and
down.

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COREMOTIONS

10-18. Reverse
Crunches and
Crunches

Primary muscles: core
Lie on your back, knees
up and feet flat on the
floor, arms crossed behind
your head. Slowly raise
your feet and shoulders
off the floor. Bring
your knees toward your
shoulders and hold, or
slowly go up and down.

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COREMOTIONS

10-19. Frog Kicks

Primary muscles: core
Sit on the floor. Bring your
knees to your chest with
your feet and hands off the
floor. Balance and hold, or
slowly move your legs and
shoulders out and back.

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COREMOTIONS

10-20. Frog Kicks
(Hands on the Floor)

Primary muscles: core
Sit on the floor. Bring your
knees to your chest with
your feet off the floor and
your hands on the floor.
Balance and hold, or
slowly move your legs and
shoulders out and back.

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COREMOTIONS

10-21. Seated Torso
Twist (Feet off the
Floor) with or without a
dumbell.

Primary muscles: core
Sit on the floor. Bring your
knees to your chest with your
feet and hands off the floor.
Balance, hold the dumbbell
with both hands and turn
your torso left to right.

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COREMOTIONS

10-22. Seated Torso
Twist (Feet on the
Floor) with or without a
dumbell.

Primary muscles: core
Sit on the floor. Bring your
knees to your chest with
your feet on the floor and
hands off the floor. Balance,
hold the dumbbell with both
hands and turn your torso left
to right.

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COREMOTIONS

10-23. A-frame with
Exercise Ball

Primary muscles: core
Put your hands on the
floor and your shins on
the ball. Raise your hips
up, allowing the ball to
roll under your feet, then
slowly lower your hips,
allowing the ball to roll
back under your shins.

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COREMOTIONS

10-24. Crunches on a
Ball

Primary muscles: core
Sit on the ball, then slowly
lie back and crunch slowly
up and down.

331

COREMOTIONS

10-25. Side to Side
Crunches on a Ball

Primary muscles: core
Sit on the ball, then slowly lie
back and crunch, slowly up
and down, alternating side to
side.

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COREMOTIONS

10-26. Ball Plank with
Ball Roll

Primary muscles: core
Put your forearms on the
ball with your legs straight
out. Hold your chest off
the ball and slowly roll the
ball under your arm. Then
slowly roll it back to your
forearms.

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COREMOTIONS

10-27. Feet on the Ball
(Hip Twist)

Primary muscles: core
Put your hands on the floor
and your feet on the ball.
Hold your upper body up and
twist your hips left to right,
allowing your feet to roll side
to side on the ball.

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COREMOTIONS

10-28. Shoulders on the
Ball Torso Twist, with or
Without a Dumbbell.

Primary muscles: core

Put your shoulders on the ball
and your feet flat on the floor.
Hold the dumbbell with your
arms straight over your chest,
then slowly twist left and
right, allowing your shoulders
to roll side to side on the ball.

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COREMOTIONS

10-29. Crunch Hold
with Ball Roll between
Feet

Primary muscles: core
Lie down on your back.
Crunch and hold as you
have a ball roll left to right
between your feet, with your
legs in the air at 45 degrees.

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ROPEMOTIONS

CHAPTER 11: ROPEMOTIONS

When doing the rope motions, keep your knees bent, abs tight and a stable stance. You can
do the rope motions on their own or you can add them to your other routines.

11-1. Seated Rope
Pull Downs

Primary muscles: back-
traps-biceps- forearm
Grip the rope at the end.
Sit down and pull the rope
down. Bring your elbows
back behind you, then
slowly raise the rope back
up.

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ROPEMOTIONS

11-2. Standing Rope
Pulls (Top)

Primary muscles: back-
traps-biceps- forearm
Grip the rope at the ends.
Bend your knees and sit
back, keeping your back
straight and abs tight.
Pull the rope down. As
your elbows move back,
then slowly raise the rope
back up.

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ROPEMOTIONS

11-3. Standing Rope
Pulls (Bottom)

Primary muscles: back-
traps-biceps- forearm
Grip the rope at the ends.
Bend your knees, sit back,
and lean forward, keeping
your back straight and abs
tight. Pull the rope up. As
your elbows move back,
then slowly lower the rope
back down.

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ROPEMOTIONS

11-4. Rope Torso
Twist Left Push Down

Primary muscles: full
upper body
Stand with your right
foot forward and grip the
rope at the ends. Keep
your abs tight and twist
to your left with your core
as you pull and push the
rope toward the ground,
then slowly bring the rope
back.

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ROPEMOTIONS

11-5. Rope Torso Twist
Right Push Down

Primary muscles: full
upper body
Stand with your left foot
forward and grip the rope
at the ends. Keep your
abs tight and twist to your
right with your core as you
pull and push the rope
toward the ground, then
slowly bring the rope back.

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ROPEMOTIONS

11-6. Rope Torso
Twist Left Push up

Primary muscles: full
upper body
Stand with your right foot
forward. Grip the rope at
the ends, keep your abs
tight and twist to your left
with your core as you pull
and push the rope toward
the sky, then slowly bring
the rope back.

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ROPEMOTIONS

11-7. Rope Torso
Twist Right Push up

Primary muscles: full
upper body
Stand with your left foot
forward. Grip the rope at
the ends, keep your abs
tight and twist to your
right with your core as
you pull and push the
rope toward the sky, then
slowly bring the rope
back.

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ROPEMOTIONS

11-8. Rope Torso
Crunch (Forward)

Primary muscles: full
upper body
Hold the rope at the ends
while standing, bring the
rope down near your face
and crunch your torso
down, bending at the
middle of your abs, then
slowly come back up.

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ROPEMOTIONS

11-9. Rope Torso
Crunch (Backward)

Primary muscles: full
upper body
Hold the rope at the ends
while standing. Bring the
rope up near your chest
and crunch your torso,
bending backward at the
middle of your back, then
slowly come back down.

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ROPEMOTIONS

11-10. Rope Torso
Crunch Down (Front
Left Corner)

Primary muscles: full
upper body
Hold the rope at the ends
while standing. Bring the
rope down near your face
and crunch down to your
left, bending at the side
of your torso. Then slowly
come back up.

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ROPEMOTIONS

11-11. Rope Torso
Crunch Down (Front
Right Corner)

Primary muscles: full
upper body
Hold the rope at the ends
while standing. Bring the
rope down near your face
and crunch down to your
right, bending at the side
of your torso. Then slowly
come back up.

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ROPEMOTIONS

11-12. Rope Torso
Crunch Up (Back Left
Corner)

Primary muscles: full
upper body
Hold the rope at the ends
while standing. Bring the
rope up near your chest
and crunch up to your left,
bending at the side of your
torso. Then slowly come
back down.

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