Adding resistance to core exercises

11 Fitness: Advice from an expert on adding resistance to core exercises

IT IS GOING TO BE A BUMPY RIDE. ALL RIGHT, WELL, IT’S TIME FOR 11 FITNESS WITH CHARLES HARRIS AND CHARLIE. AND YOU GUYS ARE FOCUSING ON CORE TODAY. YES. QUICK QUESTION. DO YOU KNOW WHAT THIS RIBBON REPRESENTS? I REMEMBER THE COLOR BECAUSE YOU JUST TOLD ME COLON CANCER. YES. WE FOCUS ON BREAST CANCER, WHICH IS OCTOBER. THE COLOR IS PINK, BUT COLON CANCER IS REALLY SOMETHING THAT YOU SHOULD REALLY TAKE SERIOUS. YES, MY LADY FRIEND IS A FIVE YEAR SURVIVOR. YAY! GOOD TIME TO CLAP AT HOME. WHAT TIME? YEAH, GOOD TIME TO CLAP. SO I GOT TESTED LAST YEAR. OKAY. AND I’VE NEVER DONE IT BEFORE. NEVER TOOK IT SERIOUS. SO BLUE REPRESENTS COLON CANCER. GET TESTED NOW. NOT NOW, BUT RIGHT NOW. COLONOSCOPY. YES YES YES YES. AFRAID OF THEM? NO. I’M TALKING TO YOU, PERSON. YOU’RE TALKING TO ME RIGHT THERE. YES, I’M TALKING COFFEE RIGHT NOW. GO GET YOUR COLONOSCOPY DONE. AND IT COULD BE A VERY AGGRESSIVE FORM. YES, YES. GETTING IT EARLY IS THE BEST WAY TO DO THAT. AND TODAY WE’RE DOING CORE TRAINING. A GREAT MONTH TO WORK THE CORE IN MARCH. MARCH IS A TRANSITIONAL SEASON BECAUSE WINTER SPRING TIME CHANGE. I JUST TOLD CHARLIE, YES, I GOT BECAUSE I’VE BEEN WORKING OUT. WE’RE GOING TO BE HONEST ABOUT IT. YOU CAN’T SAY IT IN FRONT OF HER. SHE SHE ALREADY KNOWS. BUT I GOTTA GET SUMMER READY. SO IS THIS. IT’S TIME TO START TAKING. YES, YES, I’LL BE BACK. I’LL BE BACK. BUT THIS IS. THIS IS A GREAT WAY TO START BECAUSE IT TAKES TIME. RIGHT? BUT THAT CORE IS IMPORTANT. IT’S LIKE THE THE CRUX OF EVERYTHING. YES. WHAT DO YOU HAVE GOING ON HERE? SO THIS IS A MULTIFUNCTIONAL JACKKNIFE. JACKKNIFE ARE REALLY GOOD BECAUSE IT WORKS TO LOWER AND UPPER ABDOMINAL, ALTHOUGH IT’S ONE MUSCLE, BUT IT CAN FOCUS ON THE LOWER AND UPPER ABS AND LEG LIFT. YES, LADIES, IT HITS THE FUPA. YEAH, FROM THE BELLY BUTTON ON DOWN. YEAH, BUT USE RESISTANCE BECAUSE MY THING IS RESISTANCE. ANYTIME YOU USE RESISTANCE, IT WILL CHANGE THE BODY. IT WILL SCULPT THE BODY. IT WILL TELL ME ABOUT IT. RIGHT. AND HER WHOLE PROGRAM, HER CLAIM OF FAME IS CORE TRAINING. SO ANYTIME YOU ELEVATE THAT THOSE LEGS, IT’S MORE RESISTANCE. YOU CAN DROP ONE LEG FOR A MODIFICATION. IF YOU HAVE ANY LOWER BACK ISSUES, ALWAYS HAVE ONE LEG UP, ONE LEG DOWN FOR SUPPORT TO PROTECT THE LOWER BACK, YOU CAN USE 5 POUND WEIGHTS, 10 POUND WEIGHTS ON HER THE OTHER WAY, BUT YOU WANT TO STRESS OUT YOUR MUSCLES. YES, YES. SO IF IT’S LIKE TOO LIGHT, DON’T GRAB THAT 3 POUND. IF IT’S TWO, IF THE 5 POUND GETS TOO EASY, GRAB THE 10 POUND. YES, WORK YOUR WAY UP. IF YOU’RE DOING ANYTHING OVER LIKE 25, 30, 50 REPS LIKE THAT, IT’S GOOD FOR TONING, BUT IT’S NOT HEAVY ENOUGH. IF YOU WANT TO BUILD MUSCLE, USE A HEAVIER WEIGHT, LESS REPS, LESS REPS IS GOING TO BUILD MUSCLE LIGHTWEIGHTS. WE’RE GOING TO IT’S GOING TO TONE MUSCLE AND GIVE YOU GOOD DEFINITION. NOW THIS BRIDGE SITUATION, WHAT DOES THAT WORK? THAT’S WHERE THE GLUTEUS MAXIMUS MAXIMUS. BUT IT’S STILL YOUR CORE. YOUR CORE IS YOUR HIPS. ADDUCTORS. YOU KNOW, HIP FLEXORS, GLUTES AND ABDOMINAL MUSCLES. SO WHEN PEOPLE SAY CORE, THEY THINK IT’S JUST YOUR MIDSECTION, RIGHT? IT’S THE WHOLE IDEA ABOUT IT. SO YOU WANT TO I CAN DO A SQUAT LIKE THIS. YEAH. I SUGGEST DOING THIS THREE MINUTES A DAY. I GOT MY SNEAKERS ON. CAN YOU GET DOWN, GET DOWN, GET DOWN ON IT. YES. ON IT. GO A LITTLE LOWER AND KEEP YOUR BACK STRAIGHT. HANDS HERE. I DON’T WANT MY CORDS TO POP OUT. YEAH. THAT’S THAT’S THAT’S GOOD. THAT’S NOT BAD. YOU KNOW WHAT YOU TWO DO. YOU ALWAYS MIX LIKE WHEN SHE WAS DOING THE BRIDGE, SHE ALSO HAD THE WEIGHT. SO YOU ALWAYS ADD IN SOMETHING ADDITIONAL EVERY. WE CAN STILL DO OUR ARMS AT THE SAME TIME. YEAH. RAZZLE DAZZLE. AND ALSO SHE’S WORKING HARD. YOU CAN SEE HER TRICEPS ENGAGED. SO IT’S A GOOD WAY TO, YOU KNOW, WORK OUT WITHOUT HAVING EQUIPMENT. THAT’S WHY YOU CAN START THIS TODAY AT HOME. DON’T HAVE TO GO TO THE GYM, RIGHT. AND JUST GET A GOOD BODY WORK, FULL BODY WORKOUT, GREAT FOR FLEXIBILITY, GREAT FOR STRENGTH BECAUSE YOUR BODY IS THE BEST MACHINE THAT YOU HAVE. THAT’S RIGHT. YOUR BODY IS THE BEST MACHINE ANYWAY. IF YOU’RE ON VACATION, YOU CAN WORK OUT THROUGH THIS NOW, BUT NOT NOT NOW. BUT RIGHT NOW. NOT NOW, RIGHT NOW, RIGHT NOW. LOOK, GO GET YOUR COLONOSCOPY DONE. GET YOUR WORKOUT IN. WE’RE GETTING READY TO SHED THOSE COATS, PEOPLE. OKAY, THE BODY’S GOING TO BE OUT THERE IN A MINUTE. SO LET’S GET THEM IN THE BEST SHAPE THAT WE CAN AND MAKE SURE THAT WE’RE HEALTHY ON THE OUTSIDE AND INSIDE, INSIDE, INSIDE IS MORE IMPORTANT. THAT INSIDE SHOWS OUTSIDE. I KNOW THAT’S RIGHT. IF YOU’D LIKE TO GET IN TOUCH WITH CHARLES AND CHARLIE, CHECK OUT THE WEBSITE CHARLES.COM. YOU CAN ALSO CALL CHARLIE AT OR CHARLES AT 443253009. STAY WITH US, DALENCIA HAS ANOTHER LOOK A

11 Fitness: Advice from an expert on adding resistance to core exercises