Last night I decided to do a crazy combination of core exercises. I tried to think of as many challenging ab, core, and oblique exercises I could think of and combine them for a workout. Here is what I came up with… caution my obliques are sore today… I don’t think I work them enough…
HardCORE
After some cardio warm up for a few minutes I dove right into it! Use 5-10# weights for the exercise indicated as needing weights. Remember you can always drop the weights or do some of the exercises on your knees instead of full plank position. I put in a range of reps so do whatever is most comfortable but still challenging for you! Don’t forget to rest as needed, I didn’t build in any water breaks. Google any exercises you don’t know how to do and make sure you use an accredited fitness website to achieve proper form!
1) V ups- 10-15 reps
2) Alternating leg dead lift-15 each leg with weights
3) Single leg plank- hold for 30 seconds each leg
4) Side bends 10-20 reps with weights
5) Oblique V ups- 10-15 reps
6) Side jack knife- 10-20 reps
7) Twisted pike up-10-15 reps
8) Ab pulse ups- 10-15 reps
9) Candlestick dippers- 20 reps each side
10) Starfish side plank- hold as long as you can up to 30 seconds, both sides
11) Hip dippers- 10-15 reps , hold last one for 15 seconds
12) Ab V holds-15-30 seconds, rest and go again and try to hold it longer
13) Reverse crunch- 10-15 reps
14) Single rear leg raise in plank position- 10-15 reps, hold last one 15 seconds
15) Superman- 10-20 reps (weights if 5# or less)
HardCORE
After some cardio warm up for a few minutes I dove right into it! Use 5-10# weights for the exercise indicated as needing weights. Remember you can always drop the weights or do some of the exercises on your knees instead of full plank position. I put in a range of reps so do whatever is most comfortable but still challenging for you! Don’t forget to rest as needed, I didn’t build in any water breaks. Google any exercises you don’t know how to do and make sure you use an accredited fitness website to achieve proper form!
1) V ups- 10-15 reps
2) Alternating leg dead lift-15 each leg with weights
3) Single leg plank- hold for 30 seconds each leg
4) Side bends 10-20 reps with weights
5) Oblique V ups- 10-15 reps
6) Side jack knife- 10-20 reps
7) Twisted pike up-10-15 reps
8) Ab pulse ups- 10-15 reps
9) Candlestick dippers- 20 reps each side
10) Starfish side plank- hold as long as you can up to 30 seconds, both sides
11) Hip dippers- 10-15 reps , hold last one for 15 seconds
12) Ab V holds-15-30 seconds, rest and go again and try to hold it longer
13) Reverse crunch- 10-15 reps
14) Single rear leg raise in plank position- 10-15 reps, hold last one 15 seconds
15) Superman- 10-20 reps (weights if 5# or less)