Work-out of the week

Welcome to another instalment of our weekly hints and tips to help you on your way to meeting your fitness goals.
 
Are you up to the challenge?
 
Step 1 - Warm-Up
Every successful workout starts with a good warm up, so take the time to complete 3 minutes cardio, either a light jog or cycle will do, followed by 5 minutes dynamic stretching and 2 minutes of body weight circuit.
 
Step 2 – The Workout 
CORE'ageous

Set	Exercise	Reps	Sets	Rest
A1	Cross Body Carries	30 Sec	5
A2	Straight Arm plank	30 Sec	5	60 Sec
B1	Spiderman Crawls	20	4
B2	Bicycles	30 Sec	4	60 Sec
C1	Ab Roll Outs	6	4
C2	Deadbugs	30 Sec	4	60 Sec

​Bonus Circuit
Burpees - 10 Burpees EMOM (Every Minute On the Minute) for 5 minute.
 
If you need a demonstration of any of the exercises or for any additional guidance, just let me know!
 
Step 3 – Cool Down
The cool down process is important, so be sure to complete a thorough post-workout stretch, Static stretches mixed with foam rolling is good to do now!
 
WEEKLY DIET HINTS & TIPS
This week let's try and start to track what we eat, don't change anything, but start to track everything, use 'My FitnessPal' and track at the time you eat just before or straight after, never at the end of the day, you're human we forget things, a lot! The difference could be as big 3500 calories a week of misreporting, make sure you track every drink, snack, nibble, lick, everything! 

Quote of the week - “We should not give up and we should not allow the problem to defeat us." - A. P. J. Abdul Kalam
 
For any more information just let me know, good luck, and please let me know how you get on.
 
If you find you need extra help achieving your goals and are local to sutton coldfield and birmingham then Sign up here to have some personal training sessions, so you can put into practise what your learning and to make sure you technique is good – Sign Up!
 
Dan