Our workout of the week this week is a Terra-Core Burner. The Terra-Core Stability Trainers are new to the gym in the past couple of weeks. We have started to use them in Team and Semi-private training sessions. As with all the other equipment, if it is not in use by a coach for training, it is free game for anyone to use. So, we wanted to introduce a few basic Terra-Core moves in a cardio intensive workout this week.
Perform 5 Rounds of the following:
20 Terra-Core Explosive Step-ups (10 Each Leg)
20 Terra-Core Reverse Side Push-ups
20 Terra-Core Split Squats (10 Each Leg)
20 Terra-Core Toe Touches (10 Each Leg)
20 Terra-Core Side to Side Jumps (10 Each Side)
20 Terra-Core Burpees with overhead press
How to Perform this Terra-Core Workout
Most of these moves should be familiar if you have done Team or Semi-private training. If you have questions, Watch the demonstration video or ask a coach for clarification. If you are unsure of any of the moves, you can watch the demonstration video for clarification.
It is always a good idea to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, or 5 to 10 minutes of light cardio.
There is no time element to this workout, so take your time to perform proper technique and full range of motions with each exercise. AS you go through the rounds and get comfortable with the moves, try to pick up speed.
Begin with the Terra-Core on the ground in front of you. The first movement is the explosive step-up. Step-up onto the Terra-Core and explosively jump, switch feet in the air and land back on the Terra-Core. You will perform 10 with each leg for a total of 20 reps.
Next, you will flip the Terra-Core over and perform 20 push-ups. Use the handles or if they are too wide apart you can just put your hands on the flat of the platform (as Coach Brittany is doing in the video).
The next move is the split squat. Flip the Terra-Core back over. Standing in front of the Terra-Core, put one foot behind you onto the Terra-Core and perform 10 split squats. Switch feet and perform 10 more.
After you finish the split squats, you will do toe touches. Stand behind the Terra-Core and in an alternating pattern, touch your toes to the top of the Terra-Core. Touch with each foot 10 time for a total of 20 reps.
Finally, we have side-to-side jumps. Stand next to the Terra-Core, place the foot closest to the Terra-Core, on top of it. Then you will perform a lateral jump across the Terra-Core and land with the opposite foot on the trainer. Complete 10 reps in each direction for a total of 20 jumps. When you complete the jumps start back at the beginning and complete 5 rounds.
When you complete 5 rounds take a minute or 2 to catch your breath and grab a quick drink. Then you will perform the finisher. This is a quick finisher still using the Terra-Core. Flip to the reverse side like you did for the reverse side push-ups. Perform 20 Burpees with overhead press. Begin by dropping down and grabbing the Terra-Core by the handles, kick your legs back then back in, now as you come to the up position keep hold of the Terra-Core and instead of performing a jump, you with press the Terra-Core overhead. Continue this pattern until you complete 20 reps.
Watch the demonstration video below to see Coach Brittany perform these moves.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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