Perfect Core Ball 21-Day Workout: Week 2

 

How was Week 1 of the Core-Ball workout? Ready for Week 2? This week we’re going to increase the number of reps and amp up the cardio. Good luck, and remember to follow the instructions below for a safe workout.

Instructions: Follow the workout listed for each day of the week. Perform each movement for the indicated number of sets, taking a 30-60 second rest in between each set, before continuing on to the next exercise.

For a balanced training regimen, integrate this total body circuit, as well as cardiovascular and flexibility sessions, into your workout. The guide below provides some suggested time frames for cardio.

Note: Instructions for the individual movements for Workout A and Workout B can be found here.

Week 2: Sets/Reps per Exercise: 2-3 Sets, 8-10 Reps (For Balance on Knees, Week 2: 1 set = 45 second hold)

·         Day 8:

o   Workout B

o   Cardio 20 min

·         Day 9:

o   Workout A

·         Day 10:

o   Cardio 30 min

·         Day 11:

o   Workout B

·         Day 12:

o   Workout A

·         Day 13:

o   Cardio 30 Min

·         Day 14: REST

Perfect Core-Ball 21-Day Workout: Week 1

The Perfect Core-Ball 21-Day Workout will help you tone your abs and work on your balance. Our exclusive Setpoint Guide and self-righting ball take the guesswork out of fitness ball exercises so you can focus on the movements.  This workout outlines two separate total body circuits to help engage not only your core but your whole body. For a balanced training regimen, we suggest integrating this circuit as well as cardio and flexibility sessions.  Below are the instructions for Week One. Good luck!

 

Instructions: Follow the workout listed for each day of the week. Perform each movement for the indicated number of sets, taking a 30-60 second rest in between each set, before continuing on to the next exercise.

 

For a balanced training regimen, integrate this total body circuit, as well as cardiovascular and flexibility sessions, into your workout. The guide below provides some suggested time frames for cardio.

Note: Instructions for the individual movements for Workout A and Workout B can be found here.

 

Week 1: Sets/Reps per Exercise: 2 sets, 8-10 reps (For Balance on Knees, Week 1: 1 set = 30 second hold)

·         Day 1:

o   WORKOUT A

o   Cardio 15 min

·         Day 2:

o   WORKOUT B

·         Day 3:

o   Cardio 25 min

·         Day 4:

o   WORKOUT A

·         Day 5:

o   WORKOUT B

o   Cardio 15 min

·         Day 6: REST

·         Day 7: REST

Deck of Cards Workout

Workouts can get a bit boring, but you probably already have the tools at home to switch it up. A favorite Navy SEAL routine? The Deck of Cards Workout. Use the suits of the deck to determine the movement, while the number will determine the reps. We like the unpredictability and that it forces you to mix things up as you exercise.

First, assign exercise movements to each card suit. Below is an example, but feel free to make it your own:

·         Hearts = Pushups

·         Diamonds = Situps

·         Clubs = Lunges

·         Spades = Squat Jumps

Next, determine if you want to use the face value of each card, or take it to 2x or 3x the face value. Keep in mind while deciding that if you add up the face values of all the cards (with Jack, Queen and King all equaling 10 and Ace equaling 11), you get a total of 380. Make sure to adjust the workout to your fitness level. If you want to add in pullups, do those singly. Jokers are wild – do 8-Count Body Builders (see the steps on page 3 here) when you draw a Joker.

Another way to add intensity is to complete a 1x face value workout while wearing the Perfect Weight Vest and/or using the Perfect Pushup handles. Again, make sure to adjust the workout to your fitness level and don’t over-train.

Here’s an example of a workout at the 2x level:

·         2 of Hearts = 4 pushups

·         8 of Diamonds = 16 situps

·         Jack of Clubs = 20 lunges

·         Ace of Spades = 22 squat jumps

Reps at 2x card face value:

·         2 = 4 reps

·         3 = 6 reps

·         4 = 8 reps

·         5 = 10 reps

·         6 = 12 reps

·         7 = 14 reps

·         8 = 16 reps

·         9 = 18 reps

·         10 = 20 reps

·         Jack = 20 reps

·         Queen = 20 reps

·         King = 20 reps

·         Ace = 22 reps

NOTE: Jack, Queen and King are all valued at 10, Aces are valued at 11

Depending on the value you give the cards, it can be a fairly brutal workout that can take up to an hour if you do the whole deck. Here are the raw numbers:

·         Reps 1x = 380

·         Reps 2x = 760

·         Reps 3x = 1,170

·         Reps 4x = 1,520

Think you can make it through? Good luck.

Perfect Pullup Workout: Week 3

 

You’re almost there – only one week left of the Perfect Pullup Workout (tips on form, etc. can be found here). As always, follow the checklist and exercises below, and finish strong! On the last day, retest your 1 Set Max and repeat to keep building on the work you’ve done.

Checklist:

·         Head:    Neutral position – ears in line with shoulders and spine

·         Back:     Straight, in line with neck and hips

·         Abs:       Contract abs – pull navel towards spine

·         Legs:

o   Full Pullup: Legs bent as necessary

o   Australian/Standing: Straight legs, feet hip-width apart

·         Pace:     1 count – 1 count

·         Breathing:           We all know it’s important, here’s how to do it right: get into a rhythm of exhaling on the way up, inhaling on the way down

 

Week 2 Workout:

·         Day 15:

o   1 Regular Pullup Set

o   2 Australian Sets

o   2 Standing Row Sets

·         Day 16: OFF

·         Day 17:

o   2 Regular Pullup Sets

o   1 Australian Set

o   2 Standing Row Sets

·         Day 18: OFF

·         Day 19:

o   1 Regular Pullup Set

o   1 Australian Set

o   2 Standing Row Sets

·         Day 20: OFF

·         Day 21: Retest Your 1 Set Max

 

For more information on the Perfect Pullup, click here.

Perfect Pullup Workout: Week 2

 

You’ve made it through Week 1 of our 21-Day Perfect Pullup Workout – are you ready for Week 2? Remember to focus on your form and safety as you work out, and get tips for each type of pullup here. Follow the checklist and exercises below, and keep up the hard work.

Checklist:

·         Head:    Neutral position – ears in line with shoulders and spine

·         Back:     Straight, in line with neck and hips

·         Abs:       Contract abs – pull navel towards spine

·         Legs:

o   Full Pullup: Legs bent as necessary

o   Australian/Standing: Straight legs, feet hip-width apart

·         Pace:     1 count – 1 count

·         Breathing:           We all know it’s important, here’s how to do it right: get into a rhythm of exhaling on the way up, inhaling on the way down

Week 2 Workout:

·         Day 8: OFF

·         Day 9:

o   1 Regular Pullup Set

o   1 Australian Set

o   2 Standing Row Sets

·         Day 10: OFF

·         Day 11:

o   1 Regular Pullup Set

o   1 Australian Set

o   2 Standing Row Sets

·         Day 12: OFF

·         Day 13:

o   1 Regular Pullup Set

o   1 Australian Set

o   2 Standing Row Sets

·         Day 14: OFF

 

For more information on the Perfect Pullup, click here.