Core Workout - The Gravedigger

One of my favorites!

Lisa Cohen Fitness - Grave Digger from reina katzenberger on Vimeo.

This is a great exercise for improving core strength, posture, and stabilizing the scapula.

Start in a very strong plank pose with all of the core muscles locked in.  As you pull the elbow up, you are isolating the postural muscles that stabilize the scapula in your upper back.  You are also working on balance, coordination as well as strengthening all of the muscles associated with core strength.

• Level 1 - Demonstrated with elbow bending
• Level 2 - Demonstrated with a straight arm

Do 2 sets of 20 repetitions

Filmed by Jillian Livingston  http://www.aspenreallife.com

Plank Pushup

Plank Pushups from Lisa Cohen on Vimeo.

A great exercise for improving core strength and upper body strength while working on balance.

This one is harder than it looks!  I love combining a lot of different things in one exercise.  It makes your workout much more fun, effective and dynamic! Enjoy!

Filmed by Jillian Livingston of Aspen Real Life

Legs and Core Strengthening Workout Video - Kettle Bell Swing

Fun with Kettle Bells [video]

To read Lisa’s notes on this exercise and post a comment click

This video demonstates a basic kettle bell swing.  This movement is a challenging and dynamic workout that works the legs, stresses the heart, and strengthens all of the muscles of the back.

Tips:  Keep your chest, head, and eyes up while swinging the kettle bell.  Drop the hips to 90 degrees during the squatting phase.  Drive the hips forward at the end of the swing.

Start with 30 seconds,  and work your way up to 1 minute! 

Filmed by Jillian Livingston   www.isdisnormal.com

WIN Health Institute

Yours in Health, Lisa

Legs and Core Strengthening Workout Video - Lunge With Oblique Twist

This one is a killer!

To read Lisa's notes on this exercise and post a comment click

Here is a great new "twist" on an old favorite. Adding a medicine ball twist to a lunge makes this exercise not only a powerful and effective leg workout, but also incorporates core strengthening and balance to the mix. Keep the medicine ball close to the body to protect your back. Step back with the left leg and twist simultaneously to the right. Repeat 10-20 times. I like to keep my eyes focused forward, as opposed to turning the head as the torso twists. Carefully lower the back knee towards the ground.

Enjoy!

Filmed by Jillian Livingston www.isdisnormal.com at the WIN Health Institute

Yours in Health, Lisa

Core Strengthening Workout Video - Sea Turtle

Don’t be fooled by the simplicity of this exercise………it is very challenging!

The Sea Turtle is an extremely effective way to improve core strength and posture. It isolates the muscles of the low back, hips, and the muscles that stabilize the scapula. Do 2 sets of 20-30 reps. Add 3-5 lb weights if the exercise becomes too easy.

Video by Jillian Livingston.

Core Strengthening Workout Video - Bosou

Bosou Challenge Video.Advanced

This is one of my favorite core strengthening exercises. It is as fun to do as it is challenging for the body!  This exercise focuses on core strength and balance. It also incorporates full squats and pushups for a full body workout. To make the exercise less advanced, eliminate the pushup.  To make it more challenging, add 1-4 pushups per rep.  Use caution if you have any issues with knee pain or injuries to the knee.

Video by Jillian Livingston

Core Strengthening Workout Video - Plank Knee Crunch

Video by Jillian Livingston @ http://isdisnormal.com

Core Strengthening Workout Video - Plank Challenge

Did you know that abdominal crunches are not the best way to strengthen your abs? The best way to improve abdominal and core strength is to do exercises that position you on your hands and feet. The plank pose, for example, is a basic strengthening exercise that demonstrates this fact. If you can hold a plank pose comfortably for 1 minute, you are ready to try more advanced forms of the plank.

This video demonstrates a “Plank Challenge”. Make sure your abdominal muscles are locked in, and your hands are directly under your shoulders. Maintain a strong plank pose throughout the exercise. This exercise works the abs, core muscles, postural muscles, chest and triceps. To make the workout more challenging, do 1 set of 10-20 pushups following the Plank Challenge. Yours in Health, Lisa Chapman

Video by Jillian Livingston Aspen Real Life