We’ve got another “Core” day lined up. It’s a tough one too!
Robbie, the pushup King, created this workout for us. Great content here. Keep your pump up! Let’s crush this week!
Core Day (Part II) – from Robbie Martin
Plank to Pike – start in a high plank, keeping your shoulders in line with your wrists, abs engaged and spine aligned. Hold this position for 15 seconds, then go into a pike position, arms & legs straight, like an inverted V. Hold this for 15 seconds. Keep alternating holds every 15 seconds for 1 minute total.
Supine Knee Press & Hold – lie on your back, knees bent at 90˚ and feet up, hands placed on knees. Press your hands and knees together maintaining their position, engaging your abs the entire time (hands and knees shouldn’t move). Hold this press for 1 minute.
Boat Pose – like a V-up, except your hands reach straight out in front of you. Your body should form a V by keeping your legs straight and spine aligned – don’t round out your back! (You should essentially be balancing on your butt/tailbone.) Hold this position for 1 minute.
Supine Outer Knee Presses – get in the same position as the knee press & hold. This time put your hands together (fingers unclasped), arms straight. Reach to the side of your left knee and press the back of your right hand against your outer knee (and knee against hand). Hold that press for 15 seconds, then repeat on the other side. Alternate presses every 15 seconds for 1 minute total.
Plank Hip Touches to Floor – Get into a low plank position (on your elbows), and twist your hips to one side while lowering them to the floor. Keep your abs engaged and legs as straight as you can throughout. Return to start and immediately twist to the opposite side. Keep alternating sides for 1 minute.
Alternating Diagonal Plank Jumps – start in a regular high plank and jump your feet to your hands diagonally – so, jumping to the left side first, then back out into a plank, and then over to the right side. Make sure to bring your feet as close to your hands as possible. Alternate quickly for 1 minute.
Oblique Crunches (Right & Left) – lay on one side, keeping your bottom arm extended out and top arm bent with your hand behind your head. From there, crunch up to the side so your elbow meets your knees. Extend back down to start. That’s one rep. If you want to make it easier, only crunch up using one leg instead of both. Harder = keep legs straight and “V” up.
5 In & Outs + 5 V-ups – sit down on the floor, legs extended with hands by your sides, elbows on the ground, chest up. Bring your knees to your chest, keeping your hands planted. Do 5 reps, then immediately go into 5 V-ups, trying to get your hands to your feet. Keep alternating 5 & 5 for 1 minute. Trainer Tip: If you want to increase the intensity, take your hands off the floor and extend them overhead for the in & outs, and keep them off the floor for the V-ups.
Side Plank Hip Dips (Right & Left) – start out in a side plank, either on your elbow (easier) or up on your hand (harder). From this position, dip your hips down, keeping your feet stacked and shoulder over your wrist/elbow. Now raise your hips up to slightly higher than starting position. Continue the dips on the right side for 1 minute, then immediately switch to the left side for 1 minute.
Supine Heel Touches – lie on your back, legs bent and feet flat on the floor, arms at your sides. Lift your upper body slightly off the floor to engage the abs, and “sweep” to one side so your hand touches your heel. That’s 1 rep. Go back to center, and “sweep” to the other side for rep 2. Go back to center. Repeat that “sweeping” motion for 1 minute and remember to keep your abs engaged the whole time.
You guys are going to have some shredded abs and beefy chest muscles when all of this is over. I look forward to hearing some results from you guys!
District Martial Arts