Strong Core and Back: Great for Runners: Melissa Bender Fitness

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Hi Everyone,
I hope you’re enjoying the Super Bowl (and all of the wacky commercials!)
It was beautiful outside again, so I went for a run in the sunshine. It was about 7 miles, with plenty of hills thrown in to keep it interesting. If you don’t want to run consider jump roping, high knees, the Bombshell Fat Burn (10 minute workout), stationary bike, or elliptical. I read today that the average American consumes 4500 calories during the Super Bowl. That’s insane! Even if you’re indulging be sure to work out and keep on track!
Today’s workout is focused on the abs and back. Whether you are a runner or not core strength is incredibly important! Having a strong core is the foundation of your entire body, and your posture. If you’re a runner core and back strength is necessary if you want to perform optimally. It is the most important cross training a runner can do.
Anyway, enjoy the game, and the workout!
PS I thought Madonna’s half time performance was fantastic! What did you think?

Strong Core and Back Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
REPEAT the Entire Workout Twice!
1.       Situp Reach (left)
2.       Situp Reach (right)
3.       Alternate Leg Lift Cross
4.       Bicycle
5.       Superman
6.       Ab Wringer
7.       Supergirl (with or without stability ball)
8.       Leg Series (with or without ball) (right)
9.       Leg Series (left)
Bonus: L-Sit

One thought on “Strong Core and Back: Great for Runners: Melissa Bender Fitness

  1. As the cardio portion of this routine I did the Bombshell Body Cardio Blast, that’s my scores:
    1. High Knees: 156-146
    2. Mountain Climbers: 104-98
    3. Low Jacks: 50-52
    4. Russian Kicks: 72-74
    5. Squat Jumps: 22-20.
    The advanced version of today’s workout (+ bonus, I really like L-Sits! a few months ago I could not do it at all, but now it is one of my favorite exercises) took me 47:20. Situp Reach with 8 kg kettlebell. I had big problems with Supergirl on a ball, I constantly lost my balance and several times fell from the ball 🙂 Leg Series on the ball very slowed me down as usual. I know that tomorrow and the next few days my legs and thighs will hurt, it’s a killer exercise 🙂
    Thank you very much for another great challenge, Melissa!

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