SORE_TO_THE_CORE_FINAL.pdf
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(2) Disclaimer This E-Book (Sore to the Core - Ab Guide) and its associated content are for informational purposes only. Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. By using this E-Book (Sore to the Core - Ab Guide) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (Fight for FIT). We do not guarantee you will lose any weight just from reading this document. Your results are completely dependent on what you do with this knowledge. If you're unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book or site related to this content, contact a qualified professional.. Copyright 2015. 1. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(3) #SORETOTHECORE SHARE YOUR PROGRESS Take a before picture and at the end of each week take a progress picture. Post your progress and transformation photos on instagram #SORETOTHECORE. Copyright 2015. 2. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(4) YOU ARE ENTIRELY UP TO YOU. MAKE YOUR BODY. MAKE YOUR LIFE. MAKE YOURSELF. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(5) WARM-UP Stretching before you start your workout is key to avoiding injury. Stretch - 3-5 minutes. Copyright 2015. 4. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(6) Week 1. MONDAY. Complete this circuit 3 times with 1 minute rest between each round. CRUNCHES. 30 SECONDS. 20 SECOND REST. LEG RAISES. 30 SECONDS. 20 SECOND REST. TOE TOUCHES. 30 SECONDS. 20 SECOND REST. REVERSE CRUNCH. 30 SECONDS. 20 SECOND REST. HEEL TOUCHES. 30 SECONDS. 20 SECONDS REST. Copyright 2015. 5. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(7) Week 1. TUESDAY. Complete this circuit 3 times with 1 minute rest between each round. PLANK. 30 SECONDS. 20 SECOND REST. FLUTTER KICKS. 30 SECONDS. 20 SECOND REST. LEFT SIDE PLANK. 30 SECONDS. 20 SECOND REST. RUSSIAN TWIST. 30 SECONDS. RIGHT SIDE PLANK. Copyright 2015. 20 SECOND. 30 SECONDS. 6. 20 SECONDS REST. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(8) Week 1. WEDNESDAY REST DAY / STRETCH DAY. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(9) Week 1. THURSDAY. Complete this circuit 3 times with 1 minute rest between each round. PLANK. 30 SECONDS. 20 SECOND REST. JACK KNIFE. 30 SECONDS. 20 SECOND REST. LEG RAISES. 30 SECONDS. 20 SECOND REST. REVERSE CRUNCH. 30 SECONDS. 20 SECOND REST. X-CRUNCH. 30 SECONDS. 20 SECONDS REST. Copyright 2015. 8. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(10) Week 1. FRIDAY. Complete this circuit 3 times with 1 minute rest between each round. WINDSHIELD WIPERS 45 SECONDS. 20 SECOND REST. BURPEES. 45 SECONDS. 20 SECOND REST. TOE TOUCHES. 45 SECONDS. 20 SECOND REST. JUMPING JACKS. 45 SECONDS. 20 SECOND REST. CRUNCHES. 45 SECONDS. 20 SECONDS REST. Copyright 2015. 9. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(11) Week 1. SATURDAY REST DAY. SUNDAY. Week 1. REST DAY. Copyright 2015. 10. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(12) Week 2. MONDAY. Complete this circuit 3 times with 1 minute rest between each round. WINDSHIELD WIPERS 45 SECONDS. 20 SECOND REST. TOE TOUCHES. 45 SECONDS. 20 SECOND REST. LEG RAISES. 45 SECONDS. 20 SECOND REST. REVERSE CRUNCH. 45 SECONDS. 20 SECOND REST. CRUNCHES. 45 SECONDS. 20 SECONDS REST. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(13) Week 2. TUESDAY. Complete this circuit 3 times with 1 minute rest between each round. KNEE TO ELBOW PLANK 45 SECONDS. 20 SECOND REST. BURPEES. 45 SECONDS. 20 SECOND REST. JACK KNIFES. 45 SECONDS. 20 SECOND REST. JOG IN PLACE. 45 SECONDS. 20 SECOND REST. FLUTTER KICKS. 45 SECONDS. 20 SECONDS REST. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(14) Week 2. WEDNESDAY REST DAY / STRETCH DAY. Copyright 2015. 13. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(15) Week 2. THURSDAY. Complete this circuit 3 times with 1 minute rest between each round. REVERSE PLANK. 45 SECONDS. 20 SECOND REST. CRUNCHES. 45 SECONDS. 20 SECOND REST. LEFT ARM PLANK. 45 SECONDS. 20 SECOND REST. HEEL TOUCHES. 45 SECONDS. 20 SECOND REST. RIGHT ARM PLANK. 45 SECONDS. 20 SECONDS REST. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(16) Week 2. FRIDAY. Complete this circuit 3 times with 1 minute rest between each round. BICYCLE CRUNCHES. 45 SECONDS. 20 SECOND REST. TOE TOUCHES. 45 SECONDS. 20 SECOND REST. REVERSE CRUNCH. 45 SECONDS. 20 SECOND REST. RUSSIAN TWIST. 45 SECONDS. 20 SECOND REST. PILATE LEG PULL(DOWN)45 SECONDS. Copyright 2015. 20 SECONDS REST. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(17) Week 2. SATURDAY REST DAY. SUNDAY. Week 2. REST DAY. Copyright 2015. 16. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(18) Week 3. MONDAY. Complete this circuit 3 times with 1 minute rest between each round. CRUNCHES. 30 SECONDS. 20 SECOND REST. LEG RAISES. 30 SECONDS. 20 SECOND REST. REVERSE CRUNCHES. 30 SECONDS. 20 SECOND REST. RUSSIAN TWIST. 30 SECONDS. 20 SECOND REST. REVERSE CRUNCHES. 30 SECONDS. 20 SECONDS REST. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(19) Week 3. TUESDAY. Complete this circuit 3 times with 1 minute rest between each round. PILATE LEG PULLS(DOWN)45 SECONDS. 20 SECOND REST. PILATE TOE TAPS. 45 SECONDS. 20 SECOND REST. REACH OBLIQUE. 45 SECONDS. 20 SECOND REST. LEG LIFTS. 45 SECONDS. 20 SECOND REST. PLANK. 45 SECONDS. 20 SECONDS REST. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(20) Week 3. WEDNESDAY REST DAY / STRETCH DAY. Copyright 2015. 19. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(21) Week 3. THURSDAY. Complete this circuit 3 times with 1 minute rest between each round. KNEE TO ELBOW PLANK 45 SECONDS. 20 SECOND REST. JUMPING JACKS. 45 SECONDS. 20 SECOND REST. JACK KNIFES. 45 SECONDS. 20 SECOND REST. BURPEES. 45 SECONDS. 20 SECOND REST. FLUTTER KICKS. 45 SECONDS. 20 SECONDS REST. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(22) Week 3. FRIDAY. Complete this circuit 3 times with 1 minute rest between each round. PLANK. 45 SECONDS. 20 SECOND REST. X-CRUNCHES. 45 SECONDS. 20 SECOND REST. SWIMMERS. 45 SECONDS. 20 SECOND REST. LEFT SIDE CRUNCH. 45 SECONDS. 20 SECOND REST. RIGHT SIDE CRUNCH. 45 SECONDS. 20 SECONDS REST. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(23) Week 3. SATURDAY REST DAY. SUNDAY. Week 3. REST DAY. Copyright 2015. 22. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(24) Week 4. MONDAY. Complete this circuit 3 times with 1 minute rest between each round. PLANK. 45 SECONDS. 20 SECOND REST. JOG IN PLACE. 45 SECONDS. 20 SECOND REST. LEFT SIDE PLANK. 45 SECONDS. 20 SECOND REST. BURPEES. 45 SECONDS. 20 SECOND REST. RIGHT SIDE PLANK. 45 SECONDS. 20 SECONDS REST. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(25) Week 4. TUESDAY. FLUTTER KICKS. 45 SECONDS. 20 SECOND REST. REACH OBLIQUES. 45 SECONDS. 20 SECOND REST. PILATE LEG PULLS(UP) 45 SECONDS. 20 SECOND REST. PILATE LEG PULLS(DOWN)45 SECONDS. 20 SECOND REST. PILATE TOE TAPS. 20 SECONDS REST. Copyright 2015. 45 SECONDS. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(26) Week 4. WEDNESDAY REST DAY / STRETCH DAY. Copyright 2015. 25. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(27) Week 4. THURSDAY. Complete this circuit 3 times with 1 minute rest between each round. PLANK. 30 SECONDS. 20 SECOND REST. X-CRUNCHES. 30 SECONDS. 20 SECOND REST. SWIMMERS. 30 SECONDS. 20 SECOND REST. RIGHT SIDE CRUNCH. 30 SECONDS. 20 SECOND REST. LEFT SIDE CRUNCH. 30 SECONDS. 20 SECONDS REST. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(28) Week 4. FRIDAY. Complete this circuit 3 times with 1 minute rest between each round. RUSSIAN TWIST. 45 SECONDS. 20 SECOND REST. BURPEES. 45 SECONDS. 20 SECOND REST. FLUTTER KICKS. 45 SECONDS. 20 SECOND REST. CRUNCHES. 45 SECONDS. 20 SECOND REST. REVERSE PLANK. 45 SECONDS. 20 SECONDS REST. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(29) Week 4. SATURDAY REST DAY. SUNDAY. Week 4. REST DAY. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(30) BONUS RECIPE SAUTÉED GREEK KALE YOU’LL NEED: 2 TBS Red Onion, chopped 2 TBS Olive Oil 1/4 tsp Oregano pinch Sea Salt 1.5 cups packed chopped kale leaves pinch of Red Pepper Flakes 2 tsp Feta Cheese, crumbled 1) In a medium skillet, combine the red onion, olive oil, oregano and salt 2) Over medium heat, cook onions until they are translucent. (around 3 minutes) 3) Add kale, stir altogether. Cover, stirring occasionally until wilted. (around 2 minutes) 4) Take off heat, stir in the red pepper flakes, and sprinkle feta. 5) Enjoy! Makes 2 servings. 78 calories per serving: 6g fat, 1g fiber, 2g protein. Copyright 2015. 29. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(31) BONUS RECIPE TASTY GREEN SMOOTHIE YOU’LL NEED: 1 cup fresh greens (kale, spinach, chard) 1 cup unsweetened almond milk 1 frozen banana 1 apple, cored 1/2 cup frozen, seedless green grapes 2 TBS agave nectar 1 tsp flaxseed 1 tsp coconut oil 1) Blend all ingredients until smooth 2) Enjoy! Makes 2 servings. 244 calories per serving, 3g fat, 3g protein. Copyright 2015. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
(32) CONNECT WITH ME INSTAGRAM: @ALEXAJEANFITNESS EMAIL: [email protected] WEBSITE: ALEXAJEANBROWN.COM. SHARE YOUR PROGRESS Take a before picture and at the end of each week take a progress picture. Post your progress and transformation photos on instagram #SORETOTHECORE. Copyright 2015. 31. alexajeanbrown.com. Prepared exclusively for [email protected] Transaction: 99964.
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