The Nu-Core Solution: Part III

The Nu-Core Solution: Part III

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nuBegin every workout with your Warm up/Posture Practice/Hip Stretch.

Calf Exercise with Shin stretch

1. Stand upright in Core Conscience Posture (CCP) on a surface high enough to
get full calf stretch on the way down; hold on to something for support and balance if needed.

2. Keeping your core conscience posture, spread your toes (spreading your toes maximizes stability, muscle contraction, and nerve activation). Come up on your toes as high as possible. Reach up for a count of one.

3. Slowly lower your weight onto your heels and stretch as far down as possible and hold for a count of three.

4. Repeat 50 times.

5. Stretch shins, holding each for 30 seconds.


Thighs, Hamstrings, and Glutes

1. Standing upright in Core Conscious Posture (CCP), spread your feet to a few inches past shoulder width with your toes pointing at 10 and 2 o’clock.

2. Cross your arms over your core to ensure balance and stable center of gravity.

3. Consciously drop your weight onto your heels; contract your calves, hamstrings, and quads, and start to squat coming down as low as you can while keeping your heels on the ground. Hold for a count of two (as though you were going to sit in a chair).

4. Exhale and tighten your core. Contract your quads and glutes and push your heels into the floor to bring you back to starting position, contracting your glutes and core while pushing your hips forward to complete the repetition (the more you use your heels to push, the greater the effect will be on your glutes and hamstrings).

5. Repeat 50 times.

6. Keep your legs straight, knees locked, and your chin to your chest: reach for the area in front of your toes consciously stretching your calves, hamstrings, and glutes. Hold for 60 seconds.


 Core A
1. Lie on your back with your knees bent, and your feet on the floor with your heels tucked up under. Arch your back and open your chest, keeping your shoulders pressed into the floor. Next, extend your arms out, palms up, in preparation to reach toward the sky.

2. Inhale slowly and deeply into your chest while vacuuming your stomach in as tightly as possible.

3. Start to exhale, bringing arms up and extended toward the sky. Lift your upper torso off the floor and crunch your stomach (abs, and obliques) by exhaling on the way up and consciously pushing your abdominal wall out at the same time (“pregnant” belly, blowing out as much air as possible to ensure full air contraction).

4. Begin to inhale and return to start position. Repeat step 2.

5. Repeat 50 times.

Core B
This exercise is very similar to the hamstring exercise, with a strong emphasis on glutes, and lower and middle back; doing these exercises with precision will play a role in slimming your waist, and shaping your glutes.

1. Stand upright in Core Conscious Posture (CCP) Cross your arms over your core to ensure balance and stable center of gravity.

2. Straighten your legs by locking your knees.

3. Using your hamstrings, glutes, and core bend at the waist until just past the point where you feel a stretch in your hamstrings.

4. Exhale as you contract your glutes and lower back to bring yourself back to the starting position while contracting your glutes and hips to finish the repetition (the further you exhale, the more of a contraction you will be able to get in your core and glutes, increasing the effects on your waist).

5. Repeat 50 times

 Chest and Core Exercise

1. Lie flat on your back on the ground with your arms spread out to the side, and your palms facing up, keeping your back arched and your chest up (Core A position).

2. Keeping your arms consciously contracted, exhale and squeeze your chest by lifting your arms off the floor and towards each other until your hands meet over the middle of your chest (your abs and chest will both be fully contracted at the end of your exhale).

3. Press your hands against one another, squeezing until your chest is fully contracted, hold for a count of two.

4. Slowly bring your arms back down to the step 2 position, inhaling into your chest as you hold your stomach vacuum for one count.

5. Repeat 50 times

6. Stretch rear delt, upper, and middle back by reaching one arm across your body, and pulling the elbow with the opposite hand to enforce the stretch. Hold 60 seconds each side.


 Bicep Exercise

1. Stand upright in Core Conscious Posture (CCP), arms consciously tight; palms forward, and hands in a tight fist.

2. Exhale, tightening your core, and contract your arms by curling your fist toward your shoulder as high as possible while keeping your elbows down by your sides and tight to your core. Tightening your fists, and your holding your pinky and index finger parallel to the floor at all times will greatly add to the bicep contraction. Hold for one count.

3. Return to start position by opening your arms, dropping your hands first. This will give you a bicep stretch at the bottom of the rep. Keep your arms contracted. Hold for one count.

4. Repeat 50 times.

5. Triceps stretch for 45 seconds each.


Tricep Exercise

1. Stand upright in Core Conscious Posture (CCP) with one arm wrapped around your midsection, and the other stretched behind your head with your elbow pointing toward the sky (at 12 o’clock)

2. Contract the hand behind your head into a fist in preparation to extend your triceps.

3. Exhale, consciously keeping your weight on your heels and your core tight.

4. Extend your hand and lower arm toward the sky, squeezing your tricep as tightly as possible at the top of the movement. Hold for a count of two.

5. Return to the start position until you feel a stretch in your triceps, hold for 2 counts.

6. Repeat 50 times for each arm.

7. Bicep stretch, hold for 45 seconds each arm.


Side Delt Exercise

1. Stand upright in Core Conscious Posture (CCP) with your hands down by your sides and your palms facing behind you, keeping your arms straight and tight.

2. Leading with your pinkys and elbow towards the sky raise your hands out to the side to at least parallel to the floor while squeezing your side delts.

3. Slowly return to start position ensuring a neck and trap stretch at the bottom.

4. Repeat 50 times.

5. Bring your hands behind you to meet palms to stretch front and side delt. Hold 30 seconds.


Front Delt Exercise

1. Stand upright in Core Conscious Posture (CCP) with your hands stretched down by your sides.

2. Keeping your chest open at all times, exhale and slowly raise your hands forward to just above parallel to the ground by using your chest and front delts.

3. Continue lifting your arms until your hands meet in front of your chest and press them together (as in chest exercise) while still contracting your chest and front delts.

Hold for one count.

4. Return to start position, push your hands straight down and behind you to ensure a full stretch of the front delt. Hold for one count.



About the Author
Lenyn Nunez is a certified personal trainer and nutrition expert.  In addition to helping clients achieve their fitness goals, Mr. Nunez competes as a national level bodybuilder.  In 2011, he won the Mr. California title for bodybuilding.  He lives in Los Angeles, CA with his wife and children.

You can learn more about the author at

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