Hey fitness family, time for a new workout here on the website and I decided that this week should be a core workout, mostly because I’m pooped. We went to Disneyland Sunday and had a hella late night which left us both absolutely exhausted. Then I had to work yesterday which I did ok with till midway through my bodypump class at Golds last night when I felt like I’d got NOTHING left, no gas left in the tank. I managed to gather it up from somewhere though and finished the class 😉 Even though I did whine through the middle part a little. This week I’m rocking my new workout tank I bought from ebay seller theglobalteecompany. On the front it says “classy, sassy & a bit smart Assy”. I absolutely LOVE it!
As I said this weeks workout is all about the core. So abs, obliques, and back. I struggled a bit during this workout as I tweaked my back, not sure if from Disneyland , bodypump or swimming, or more likely the combination of all three! So I modified when I felt my form suffering. Set your timer for 45s work, 15s rest for 12 rounds of work, Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below
This weeks workout has a few static moves and we start with an isometric HIGH PLANK. Hands under the shoulders, feet shoulder width apart, basically in the top of a push up position. Squeeze the glutes and engage the core. Hold for 60 seconds. That means ignoring the bell at 45s and continuing to hold for another 15s.
At the one minute mark you move into a HI-LO WALKING PLANK. From the top position, lower the left elbow, and right elbow until in a low plank, then push through the left hand and right hand back up to high plank. The key is to put the elbow/hand directly under the shoulder and keep the hips as stable as possible. 45s moving interval here.
On the 45s bell, come down into a LOW PLANK and stay there for 1 minute! This means you don’t get a rest after the walking plank, and you push through the whole 60 seconds. Elbows under the shoulders, feet apart, abs in. Modify with knees on the floor if you need to take a break.
At the end of the minute there is a 15s break to come into the SIDE PLANK. Elbow under the shoulder, hand in front. Stagger the legs, with the top leg in front of the bottom leg and lift the hips and arm up to work the core, specifically the obliques. Ensure the body is in a nice long line shoulders, hips and heels and the shoulders and elbows are all in a line. Think about elongating the body. Hold for 45s.
Transition into a MERMAID. Keep the elbow on the floor, lower the butt and roll onto the ‘padded’ portion of your butt with the top arm behind you. Elongate the torso, lift the chest and push through the forearm pushing the ear away from the shoulder. Lift the legs, bend and extend the legs to work the core. For 45s imagine you are a mermaid sitting on a rock shaking your tail 😉
Roll onto the back and set up the SCISSORS. Lift the legs up, lengthen, separate 12″ and criss cross through the legs. Every 10th one lower the legs 6″ towards the floor. or you could just extend the legs 45° to work harder. Keep pulling the lower back down towards the floor, engaging the core. 45s to scissor those legs into submission.
Come up take the 15s break and repeat from the top leading with the right side for the walking plank, side plank and mermaid.