fusion circuit fitness

Classification:
Core (body weight)

Instructions:
1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down.

2. Start position: bring knees up with hip flexed at approximately 90°.

3. Keeping back firmly pressed against back support, slowly lower legs.

4. Return to start position.

5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.

Classification:
Core (body weight)

Instructions:
Lie and an incline bench with your head at the top and your feet towards the lower side.

Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.

Classification:
Core (body weight)

Instructions:
1) Grab onto bar and hang from the bar with your arms straight.

2) Start position: bring knees up with hip flexed at approximately 90°.

3) Keeping back firmly pressed against back support, slowly lower legs.

4) Return to start position.

5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.

Classification:
Core (body weight)

Instructions:
1) Lie with back on floor or bench with knees bent.

2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.

3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.

4) Return to start position. Repeat with other side.

5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee.

Classification:
Core (body weight)

Instructions:
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg.

Hold each lift for 1-2 seconds.

Classification:
Core (body weight)

Instructions:
1. Start by placing your left foot over your right knee and place your hands behind your head.

2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.

3. Return to the starting position and repeat according to the required repetitions.

4. Repeat with the other side.

Classification:
Core (body weight)

Instructions:
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.

2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.

3) Return to start position.

Classification:
Core (body weight)

Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.

3. Return to start position and repeat with the other shoulder.

4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Classification:
Core (body weight)

Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.

3. Return to start position.

4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Classification:
Core (body weight)

Instructions:
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Start position: Hands behind head and knees bent at 90 degrees.

3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.

4. Return to start position.

5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.