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PHYSIQUE CORE ALAIN GONZALEZ
PHYSIQUE ZERO COREWHENPhysique Zero Core workouts are optional but strongly recommended. These core workout circuits should be performed 2-3x per week for best results. They may be performed after your Physique Zero workouts, on separate days, or whenever you have the extra time available.
HOWChoose the circuit you want to perform. Start off by executing the first exercise for the prescribed number of reps. Once completed, take as little rest as possible and move onto the next exercise. When you’ve performed all six of the exercises you’ve completed one circuit. The goal is to complete six circuits in as little time as possible.
PROGRESSIONAim to perform the given circuit in less time than. For example, if you performed Physique Zero Core Circuit #1 and it took you 9 minutes the complete, the next time you perform that same circuit, aim to complete it in less than 9 minutes. And so on.
PHYSIQUE CORE ALAIN GONZALEZ
PHYSIQUE ZEROCORE WORKOUTS
CIRC
UIT
#1
1515101515
Bicycle CrunchesCrunchesAlternate Toe CrunchesFlutter KicksAlternate Crunches CI
RCUI
T #
2
1515151515
Jack KnifeButterfly CrunchRussian TwistBicycle CrunchesAbs In & Out
CIRC
UIT
#3
1515152015
Abs In & OutCrunch Heel TouchFlutter KicksOblique CrunchesLeg Raises CI
RCUI
T #
4
2015102015
Elbow to KneeWindshield WipersAlternate Toe CrunchesHeel TouchesSeated Scissor Kick
CIRC
UIT
#5
2015201520
Cross CrunchX-Men CrunchOblique Crunches Leg Raises Jackknife CI
RCUI
T #
6
2015201515
Stationary Bicycle CrunchesReverse CrunchHeel TouchesReach ThroughCross Crunch
PHYSIQUE CORE ALAIN GONZALEZ
PHYSIQUE ZERO CORE EXECUTIONEXERCISE MOVEMENT 1 MOVEMENT 2
ABS IN AND OUT
ALTERNATE CRUNCH
ALTERNATE TOE CRUNCH
3 4
1
1
2
2
3 4
PHYSIQUE CORE ALAIN GONZALEZ
EXERCISE MOVEMENT 1 MOVEMENT 2
BICYCLE CRUNCH
BUTTERFLY CRUNCH
CROSS CRUNCH
CRUNCHES
FLUTTER KICKS
PHYSIQUE CORE ALAIN GONZALEZ
EXERCISE MOVEMENT 1 MOVEMENT 2
HEEL TOUCH
JACK KNIFE
LEG RAISES
OBLIQUE CRUNCHES
REACH THROUGH
PHYSIQUE CORE ALAIN GONZALEZ
EXERCISE MOVEMENT 1 MOVEMENT 2
REVERSE CRUNCH
RUSSIAN TWIST
SCISSOR KICK
STATIONARY BICYCLE CRUNCH
3 4
1 2
PHYSIQUE CORE ALAIN GONZALEZ
EXERCISE MOVEMENT 1 MOVEMENT 2
WINDSHIELD WIPER
X-MEN CRUNCH
3
1 2