TRAINER: The September Program

by Courtney Walberg, RD, NASM-CPT | CW Nutrition for Body & Mind

The July and August Training programs focused on a variety of different exercises including cardio, core, resistance, strength and agility exercises, will leave you feeling fit and fast.  This month, we are going to bring you exercises to keep that summer swim body as the fall rolls in. We will focus on your core musculature, which includes 29 muscles total.  Chronic low back pain affects 85% of the U.S., which is largely attributed to a weak or inefficient core. It is vital to strengthen your core as this is your center of gravity and your central point for movement.

Aside from looking great, building a strong core can yield greater athletic performance (improve your running speed, increase power in agility drills and increase your vertical for sports like basketball or volleyball). It can also reduce the likelihood of injury and reduce the amount of existing pain you experience. It is important to remember that no matter how many crunches or core exercises you do, your diet is equally important if you want to show off those toned abs.  The Registered Dietitian in us can’t help but throw out a diet tips: eat a balanced diet including fresh fruits and vegetables, lean proteins, whole grain carbohydrates and low-fat or nonfat dairy products.  The link between nutrition and fitness is the key to overall health—looking and feeling great!

Warm up:

The goal of the warm up is to get your heart rate up and muscles warm and loose, to prevent injury in your preceding workout.

  1. 25 Jumping Jacks
  2. 25 Push-ups
  3. Stretch

On Monday, Wednesday and Friday, start your workout with the 8-minute ab routine below. Think of it as the “core” part of your day. All of the exercises utilize your own body weight and can be done anywhere.

Core Training




MONDAY: Cardio




TUESDAY: Push Strength Circuit

WEDNESDAY: Cardio – The 10-10-10 Workout

  • Jog lightly for 10 minutes, preferably on the grass or dirt path (Goal of 8-10 minute per mile pace is a good range, depending on your current endurance stamina). Think of it more as a warm-up pace.
  • Find an open space, preferably on the grass of 100 yards (football field is best). Do ten 100-yard sprints (back and forth), as fast as possible. Rest 30-60 seconds between each sprint.
  • Jog lightly for 10 minutes. (Goal of 8-10 minutes per mile pace is a good range, depending on your current endurance stamina). Think of it more as a cool-down pace.
  • Finish this workout with an extra 5-10 minutes of stretching to stimulate all muscle groups, and keep them loose and relaxed to prevent injury and overuse. Stretching is crucial to prevent lactic acid buildup in the muscles and leave them prepared for the next day’s workout.

THURSDAY: The 300 Strength Challenge

FRIDAY: Swim Day

Cool down this summer and become efficient in the water. For this workout, the pool is recommended, but it can also be done in the ocean (may need to be altered depending on the tide, waves, etc).

Swimming is a great total body workout. However, hydration is key in this sport because you cannot tell how much you are sweating while in the water.

The Workout: Swim 150 yards to warm up. Now swim 25 yards, counting your strokes. (Each time you reach out with one hand, right or left, it counts as one stroke). Rest as needed, and then repeat three more times, trying to reduce the number of strokes each set. Afterward, perform two sets of 300 yards. Then do four sets of 25 yards, counting your strokes again. Finish with a light 100 yards to cool down.


SATURDAY: Pull Strength Circuit


SUNDAY: Yoga or Pilates

Use this day for “recovery” and to improve your flexibility.  Increased flexibility helps prevent injuries and reduces joint and muscle aches and pains.  It is also important to allow time for your muscles to repair themselves.  Adequate protein, fruits, vegetables, whole grains are great to replenish your glycogen and muscle stores. Hydration is equally important. Drink at least 8 cups of water per day. Weigh yourself before and after your workouts, and drink 12-24 ounces of water per 1-pound water weight lost during your workout (because quick weight loss is likely due to fluid).


  1. Clark, Micheal, Lucett, Scott, and Corn, Rodney. National Academy of Sports Medicine Eseentials of Personal Training. Third Edition. Baltimore: Lippincott Williams & Wilkins, 2008.
  2. Men’s Fitness. Weider Publications, LLC. 20 August 2010. The American Media Inc Fitness and Health Network. Ab Exercises.
  3. Women’s Fitness. Women’s Health Online. 22 August 2010. Insider’s Guide to Stability Ball’s: Exercise equipment.


09 2010

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