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Core Conditioning Training (CCT)

Monday October 16, 2006 | Author: Don Gauvreau, B.A., CSCS, NSCA-CPT

Burn Fat and Tighten Up Your Abs with This Quick & Intense Workout!

Do you ever get bored of doing the same old cardio exercise? I’m sure most of you have run into this dilemma. You see, when you get bored with your cardio workouts, your motivation declines. So, generally you won’t exert as much effort during your cardio sessions, which means your results will suffer. Whether you’re trying to shed those last few pounds of fat, trying to improve your cardiovascular health, or even just trying to maintain your weight, you must ensure you’re exercising with intensity! Instead of always just doing your usual cardio exercise, why not try adding something called Core Conditioning Training (CCT) into your workout routine.

Basically, CCT is a combination of different core (abdominal, oblique, etc.) exercises combined with a brief cardio sprint on a stationary bike. It’s done in a circuit-training format in order to keep your heart rate elevated. By adding this high-intensity circuit to your workout routine you’ll accomplish two things: 1) you’ll really enhance your core strength, tone, and conditioning, 2) you’ll improve your cardio conditioning by keeping your heart rate elevated, and 3) you’ll stimulate thermogenesis and calorie-burning! Check out the sample CCT program below and give it a try for yourself!

Outlined below you’ll find a sample lower body/core workout that includes six exercises you can do just about anywhere. I’ve also described the exercises and have included start and finish photos to help you get on the right track!

The Core-Conditioning Training (CCT) Program

The core-conditioning program is to be done in a circuit-training format. You will complete the 6 exercises for each circuit in sequence, with no rest between each exercise. After the 6 exercises are completed, you will then rest and repeat for a total of 4 circuits.
*CCT Workout #1*
Exercise	Protocol
1. Full Sit-Ups	12-15 reps
2. Jack-Knife Sit-Ups	12-15 reps
3. Back Extensions on Floor	15-25 reps
4. Side Crunches	10 reps per side
5. Ball Crunches	12-15 reps
6. Stationary Bike	60 seconds, all-out sprint
Rest for 90 seconds, and then repeat again starting with exercise #1 for a total of 4 circuits.
Note: You can substitute the Stationary Bike with another type of cardio exercise, such as the treadmill or cross trainer.

*CCT Workout #2*
Exercise	Protocol
1. Leg Raises	12-15 reps
2. Bicycle Crunches	20-30 reps
3. Back Extensions on Floor	15-25 reps
4. Weighted Swiss Ball Crunches	12-15 reps
5. Frog Kicks (off end of bench)	12-15 reps
6. Stationary Bike	60 seconds, all-out sprint
Rest for 90 seconds, and then repeat again starting with exercise #1 for a total of 4 circuits.

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