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4627 Fifth Avenue
Pittsburgh, PA 15213

During this challenging time, we are offering our Pain Free Lifestyle course for free.

Weeks 3 & 4

You must first complete Weeks 1 & 2 before viewing this Lesson

Exercise, Level 3, Weeks 3 & 4


  • Varying intensities of aerobic workouts
  • Superman
  • Half plank

Changing your core exercises.

Welcome back to Pain Free Lifestyle.

For the next 2 weeks, you are going to focus on changing your core exercises. We are going to make them more functional, incorporating more muscles.

You are going to do this by changing from the bird dog and the crunch, to the half plank and superman.

Play Exercise & Stretching Demonstrations

The Bird Dog & The Half Plank

The bird dog works your low back extensor muscles. These muscles are very important for keeping you upright, and preventing gravity from pulling you down into the fetal position.

While laying on your stomach, raise your upper body, shoulders, head and arms off the ground by contracting your low back and hip and leg muscles.

You can make it harder by raising your arms and legs off the ground at the same time, lifting everything off the ground except for your pelvis.

The half plank will work your abdominal muscles, and will also hit some of your low back extensor muscles as well. It is a great functional exercise.

For both exercises, start by holding the position for 30 seconds. If 30 seconds is too hard, then start with 20 seconds.

Mixing up your cardio.

Now that you are comfortable with doing cardio, it is time to start changing around the intensities so that you can start getting a more intense workout, and start burning more calories.

You are going to have 3 separate workouts that are 40 minutes each.

The first workout you will warm up for 5 minutes. Then go at a moderate pace, for 30 minutes, then cool down for the last 5 minutes.

A moderate intensity means that you are breathing so hard that it would be difficult to carry on a conversation while biking, rowing, elliptical, swimming, etc.

The second workout you will vary the intensities. You will warm up for the first 5 minutes. Then you will go hard for 1 minute, almost as hard as you can, but not quite, and then go easy for 2 minutes.

Do this for 30 minutes, then cool down for the last 5 minutes.

The third workout, you are going to go a little longer, and easier.

You want to start out with warming up for 5 minutes. Then go at a less than moderate pace for 35 to 40 minutes. Then cool down for the last 5 minutes.

You don’t want to go so hard that you can’t carry on a conversation, but you want to go hard enough that you are sweating and feeling it.

Go at 50%-75% intensity for this longer workout.

Good luck, You have been working out hard and getting into better shape.

You are ready for these changes. You are ready to do more exercises and ready to feel better.

I hope that you have a Pain Free Day.

Lesson tags: Exercise
Back to: Pain Free Lifestyle > Level 3
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