Workouts:  Beginner’s

Guidelines on the Road to Success:  
     Before moving from one level to the next, the participant
     should meet all of the goals listed for that level.  
     The participant should be established at a certain goal.  This
     means that the goal is met consistently for 3 to 5 days.  


Workouts:  Beginner’s
Level 1:  
Goals:

      Hold a straight plank for 30 seconds with good form (Toes
      and Elbows).  
      Hold a Side Plank for 30 seconds with good form (Side of
      foot and Elbows) on both sides.
      Hold a Straight Back Plank for 30 seconds with good form      
      (Hands and Heels).

    A minimum of 3 sets of the following, 3 – 5 times per week:  
            20-30 seconds                Straight Planking
            20-30 seconds                Side Planking (Right)
            20-30 seconds                Side Planking (Left)
            20-30 seconds                Back, Straight

Move up in 5 second increments as you gain strength and feel
comfortable in the position.
If you cannot hold a plank in good form on your toes, begin on your
knees first, and continue until you are able to move up to your toes.  
    You may add sets as you go to progress more quickly.  


Workouts:  Beginner’s
Level 2:  
Goals:  

      Hold a straight plank for 1 minute with good form
      (Toes and Elbows).
      Hold a Side Plank for 45 seconds with good form
      (Toes and Elbows) on both sides.
      Hold a Straight Back Plank for 45 seconds with good form
      (Hands and Heels).  

    A minimum of 3 sets of the following, 5 times per week:  
            30 seconds – 1 minute                     Straight Planking
            30 seconds – 45 seconds                Side Planking (Right)
            30 seconds – 45 seconds                Side Planking (Left)
            30 seconds – 45 seconds                Back, Straight

Move up in 5 second increments as you gain strength and feel
comfortable in the position.
     You may add sets as you go to progress quicker.  

Workouts:  Beginner’s
Level 3:  

We have added the following exercises in Level 3:  
            1 set) 5 – 8 reps – Side Planking Lifts (Left and Right)
            1 set) 5 – 8 reps – Flat Back Lifts
            1 set) 20-30 secs – Superman Planks (each side)
Goals:   
      Hold a straight plank for 1½  minutes.
      Hold a side planks (left and right) for 1 minute.  
      Hold a straight back plank for 1 minute.  
      Hold a Superman Plank for 30 seconds each side.
      Perform 8 repetitions of Side Planking Lifts (right and left)  
      with good form.
      Perform 8 repetitions of Flat Back Lifts with good form.  

The following is a suggested workout schedule for a 5 day week:  
            1 – 1 ½ minutes                           Straight Planking
            45 seconds – 1 minute                Side Planking (Right)
            45 seconds – 1 minute                Side Planking (Left)
            45 seconds – 1 minute                Back, Straight
20-30 seconds        Superman (Left Hand, Right Leg)
20-30 seconds        Superman (Right Hand, Left Leg)
5-8 reps.                  Side Planking (right)
5-8 reps.                  Side Planking (left)
5-8 reps.                  Flat Back Lifts
30-45 seconds        Straight Planking

Move up in 5 second increments on timed exercises and 1 repetition
at a time with good form.


Workouts:  Beginner’s
Level 4:  

We have added the following exercises in Level 4:  
1 set)        5 – 8 reps – Side Planking with Reach Under
                 (Left and  Right)
1 set)        20-30 seconds – Mountain Climbing
1 set)        20-30 secs – Back Bridges

Goals:  Must be able to:
      Hold a straight plank for 1 minute and 45 seconds.
      Perform 12 repetitions of side planking lifts (both left and right
      sides) with good form.
      Perform 12 repetitions of flat back lifts.
      Perform Mountain Climbing for 30 seconds in good form.  
      Perform 8 repetitions of Side Planking with Reach Under
      (Right and Left).  
      Hold a Back Bridge position for 30 seconds.  

The following is a suggested workout schedule (based on a 5 day
per week schedule):  

Days 1, 3 and 5 (1 set of each exercise):
1 ½  – 1 ¾ minutes                     Straight Planking
            8-12 reps                        Side Planking Lifts (right)
            8-12 reps.                       Side Planking Lifts (left)
            30 seconds                     Back, Straight
            30 seconds                     Mountain Climbing
            30 seconds                     Side Planking (left)
            30 seconds                     Side Planking (right)
            9-12 reps.                        Flat Back Lifts

    Days 2 and 4:  
            1 ½  – 1 ¾ minutes                          Straight Planking
            8-12 reps.                                        Side Planking (right)
            8-12 reps.                                        Side Planking (left)
            20-30 seconds                                Back Bridges
20-30 seconds        Superman Planks (Left Arm, Right Leg)
20-30 seconds        Superman Planks (Right Arm, Left Leg)
5-8 reps.                 Side Planking w/ Reach under (left)
5-8 reps.                 Side Planking w/ Reach under (right)
8-12 reps.               Flat Back Lifts

Move up in 5 second increments on timed exercises and 1 repetition
at a time with good form.
     
            
     

Workouts:  Beginner’s
Level 5:  
We have added the following exercises in Level 5:  
1 set)        5 – 8 reps – Stomach Crunches
1 set)        20-30 seconds – Side-to-Side Heel Touches

Goals:  Must be able to:
      Hold a straight plank for 2 minutes.
      Perform 15 repetitions of side planking lifts (both left and right
      sides) with good form.
      Perform 15 repetitions of flat back lifts.
      Perform 12 repetitions of Side Planking with Reach Under
      (Right and Left).  
      Perform 8 repetitions of straight Stomach Crunches.  

The following is a suggested workout schedule (based on a 5 day
per week schedule):  

Days 1, 3 and 5:
1 ¾  – 2 minutes                                   Straight Planking
            12-15 reps.                                Side Planking Lifts (right)
            12-15 reps.                                Side Planking Lifts (left)
            30 seconds                                Back, Straight
            30 seconds                                Mountain Climbing
            30 seconds                                Side-to-Side Heel Touches
            30 seconds                                Side Planking (left)
            30 seconds                                Side Planking (right)
            5-8 reps.                                    Stomach Crunches
            12-15 reps.                                Flat Back Lifts

    Days 2 and 4:  
            1 ¾  – 2 minutes                        Straight Planking
            30 seconds                                Side Planking (right)
            30 seconds                                Side Planking (left)
            30 seconds                                Back Bridges
30 seconds        Superman Planks (Left Arm, Right Leg)
30 seconds        Superman Planks (Right Arm, Left Leg)
8-12 reps.          Side Planking w/ Reach under (left)
8-12 reps.          Side Planking w/ Reach under (right)

Move up in 5 second increments on timed exercises and 1 repetition
at a time with good form.
Congratulations:  You have graduated from Beginner’s Level.  Time
to move on to Intermediate Level.
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