100d x 10m = 1 strong core (Page 24)

Welcome!  And we will hold you to the pics, thankyouverymuch:)

Okay guys, here's my Monday night core class.  Sorry to those who do not have a Bosu available.  Try modifying some of the movements on the flat ground though not all will translate.  As always, PM me if my explanations fail to explain well!

WARM UP: Bridge position: lie on back with bent knees, heels close to butt.  Lift gluts in bridge position, belly button to the ceiling.  Hold 30 seconds, then lift one leg straight so all weight is on other foot.  Let your core support you though your gluts will be burning most.  Hold another 30 seconds.

Oblique curl: In the same starting position as bridge, bring knees and ankles together and drop them to one side.  Make sure your chest is still parallel to the ceiling.  Hands behind head for support, lift up, twist in direction of knees, twist back to ceiling, lower.  Repeat 15 times making sure chin doesn't touch chest, hands aren't pulling on the head/neck.  Focus on getting as much rotation as possible.

Repeat the bridge and oblique curl on the opposite sides.

MAIN SET: Bosu plank wobble/push up: with soft side down, get into plank position with hands to outside edges of Bosu.  Hold plank for 30 seconds.  Add a slow rock with the Bosu from right to left for another 30 seconds.  Go directly into a set of 15 slow push ups.  Modify by dropping onto the knees.  Pop back up after push ups and hold plank for another 30 seconds.

Bosu V-up: Flip the Bosu so you are seated on the soft side.  Find your balance point by sitting somewhere between the rim and the bulls-eye.  Once you have your balance, with hands on the Bosu, on the floor or extended at your sides (hardest), extend the legs and drop the back toward the floor, then come back up to the V-position.  Repeat the movement 20 times, then come back to balancing with hands behind knees onto hamstrings.  Release hands from hamstrings, repeat 15 more V-ups, then hold in the extended position with body as flat as possible and arms by sides off ground if possible.

Repeat Bosu wobble and Bosu V-up sets again.

Bosu feet plank: Perform a classic plank on elbows with feet to hard side of Bosu with soft side down.  Hold 90 seconds.

Full sit up with options: Lie on your back stretched out with straight legs and straight arms overhead on floor.  Keeping legs straight, come up into a full sit up so you're now seated on the floor.  Come back down and repeat.  To make this harder, lift the legs straight up in front of you to meet the hands as you lift the upper body then lower both back down together.  To make this even harder yet, place the hands behind the head so they cannot assist with momentum.  Do 20 reps.

Repeat Bosu plank and full sit up sets.

^^^^Hmmmm...I'll have to try some of those at the gym this week since I don't have Bosu ball at home.

Yoga in for core today.

Doubled up again today. Dang it! Tomorrow! Tomorrow, I will be sure to stop skipping days. I also need some consistency in my workouts so I can better measure improvement.

Here's the pic. Ick.

Doubled up again today. Dang it! Tomorrow! Tomorrow, I will be sure to stop skipping days. I also need some consistency in my workouts so I can better measure improvement.

Here's the pic. Ick.

No ick!  That is a very lovely stomach!  We really are our own worst critics aren't we??

One more pic for the ladies....is anyone still keeping count??

x2.  Having posted my picture I realize it doesn't look as 'bad' as I think it does. 

Woot, nice!  Way to go girls!

OK, the dudes are ahead, but not by much. Nice job ladies!

http://www.beginnertriathlete.com/Albums/Album/16979

90 min Bikram Yoga this morning.  Good googily moogily it was hot in there.  Went shirtless for the first time ()...really makes you focus on pulling in your gut.  As if that stupid class wasn't hard enough... 

After missing yesterday, I'm 15/17 in days but way over in minutes.

Chunga--this is excellent. I am so glad you posted a pic.  I think for perspective you should post your before-before pic.  I am AMAZED at the transformation you have undergone.  You are so freakin awesome.  Really.  I think about your progress and success ever day.  It is so inspiring.  Hugs special lady:)

And thank you to everyone else who has posted pics now too.  I don't know about all of you, but when I a feeling like "meh, core work again??"  I know that pic is out there, and I would really like it to be better at the end of 100 days.  I know it's hot.  I know we're all in the thick of our seasons.  I know how good beer tastes--and, damn, does it ever--but buckle down and get er done;)

I love this group, btw.  Very fun group of people.

Me too....as the 100 days draws near I say we brainstorm on what the next challenge for this group will be.  Then we can continue to motivate each other!  Let's see...100 days of butts?  100 days of shoulders?

Agreed.  Great idea Noelle.

Butts.  I vote for butts. 

If I do 100 days of shoulders it won't be pretty. 

I'd rather post a before pic of my shoulders than my butt!!!!!!!!!

Oh chit!

I didn't think about that...

Maybe we should do shoulders. 

OMG, can you imagine if we posted butt pics?  I am literally crying laughing right now.  WTF was I thinking?  

OK, no, no, no, no.

Sir Mix-a-lot. 

Curse you woman!

I am dying laughing right now.  Damn it!

I am in an open office with six Chinese people who now think I have completely lost my mind.

I tried to explain the joke to them, and they think I'm even more crazy.

And now I have Sir Mix-a-lot stuck in my head. 

I will get you back.  Oh yes I will.