Core! Use your core in nearly every exercise. When I work
with fighters developing their core (more than just their abs) it helps them to
take punches and gives more power on their punch. Runners, both distance and
short length, become more efficient and shave times. Explosive movements and
change of direction (which are all measures of athleticism) are also strongly
tied to core.
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| Dips |
Don’t believe me? Work your abs heavy and then run or lift;
go play a game of basketball. You’ll notice movements you utilize your core
that you had no idea. Long story short, you’ll notice most the exercises and
workouts I suggest are total body and core centric.
Here’s what I have today:
Warm-up: 10 minutes of jogging or other cardio exercise.
Some other good alternatives would include jumping rope and a row machine.
After your warm-up feel free to get a few minutes of dynamic
stretching in before beginning the following circuit. Do the circuit as many
times as you can for 25 minutes:
A.
(5) Prisoner
Push-ups: Do a pushup, then when you return to the top, hold your plank and
bring your right knee to your chest. Then switch and bring your left leg to
your chest. So its push up knee to chest, knee to chest, push-up, knee, knee,
pushup, etc. Another way to think of
this is a combination of a pushup and mountain climber into 1!
B.
(10) Jump
Squats: Squat down and explode up as high as you can.
C.
(15)
Russian Twists: Sit on your back and balance with legs off the ground.
Clasp hands together and touch ground to your side then over to the other side.
D.
(5) Step
Over Push-ups: Do a pushup, step over in a plank, Pushup, stepover, etc.
E.
(20) Mountain
Climbers: In a plank bring one knee towards your chest and then alternate
feet.
F.
(10) Dips:
Find a bench or elevated surface and lower to the group keeping your legs
straight out in front of you.
After your 25 mins, stretch for 3-7 minutes incorporating
both static and dynamic stretching techniques.
Some of the new exercises not covered before:
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| Russian Twist |
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| Step Over Pushup |
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| Mountain Climber |
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