byrdnj - 2011-09-01 1:15 PM
cialome - 2011-09-01 10:40 AM
I would love to hear about your Core workout - exercises, reps, set.
Sure thing. The first three pairs of exercises are done in succession - one set first exercise, one set second, both in rapid succession with no breaks until you have done 5 sets of each. The last two exercises are performed on their own.
SET 1: Repeat in rapid succession without breaks - 5 sets
Standing military press (dumbells of 10-15 lbs each) - done quickly, alternate arms, 15 reps each arm
Jumping lunges (can use dumbells if you wish) - jump high, land in lunge position with one leg forward, back leg knee almost touching the ground, 30 lunges (right foot forward 15 times)
3-5 minute break
SET 2: Repeat in rapid succession without breaks - 5 sets
Pushup rows (dumbells of 10-15 lbs each) - pushup position with hands on dumbells, pull the dumbells one-by-one up to your body, alternating, 15 reps each arm
Leg Lifts (no dumbells) - lay flat on your back, bring your legs up (keeping them straight) to a 90 degree angle, drop them back almost to the floor, stopping them before they touch the ground, and repeat - 15-20 reps
3-5 minute break
SET 3: Repeat in rapid succession without breaks - 5 sets
Pushups (no dumbells) - do as many as you can repeat for 5 sets
V-ups (no dumbells) - arms always above your head, 15-20 reps
FINAL ROUND:
Ab planks - 1 minute left side, 10 second break, 1 minute straight, 10 second break, 1 minute right side
2 minute break
Burpees - start flat on the floor, pushup, pull your legs in and jump in the air, back down. Count down from 10 with 15-30 seconds between sets (set of 10, then set of 9, then set of 8, etc...)
Enjoy! It's really hard the first time, but it definitely makes you stronger - you'll see by the 3-4 time that it becomes much easier (the first one, though, will be crazy hard and make you not want to do it again...press on)