BT Forum

Hey Chris,

Here is a sample core and strength workout that I use. The program was developed by lifelong friend who was an instructor at the Navy Seal BUDS school. He gave it to me some years back and I put it in a database that I generate random workouts from based on the criteria he supplied. So, each workout varies in order to tax different muscle groups in different sequences. Core (abs and low back) is part of workout. The first third or half.

This particular group is Core/Chest/Abs. I have some other samples, as well.

Let me know if you have any questions.

    1    Reverse Crunches    12            Abs
    2    Straight Leg Crunches    12            Abs
    3    Arm Haulers    8             Low-Back
    4    Obliques    12            Abs
    5    Sit-ups    12            Abs
    6    Arm Haulers    8             Low-Back
    7    Reverse Crunches    12            Abs
    8    Side Leaning Rest    25sec         Abs
    9    Combo Hyper-extension    8             Low-Back
    10    Obliques    12            Abs
    11    Side Leaning Rest    25sec         Abs
    12    Rev Hyper-extension    8             Low-Back
    13    Bench Press    12            Chest
    14    Push-ups - elbows in    12            Chest
    15    Dips    6             Chest
    16    Obliques    12            Abs
    17    Push-ups - elbows in    12            Chest
    18    Push-ups    12            Chest
    19    Push ups - wide    12            Chest
    20    Bicycles    12            Abs
    21    Push-ups - elbows in    12            Chest
    22    Dumbbell Fly - chest    12            Chest
    23    Bench Press    12            Chest
    24    Hand-to-Toe Sit-ups    12            Abs
    25    Push-ups    12            Chest
    26    Dumbbell Fly - chest    12            Chest
    27    Bench Press    12            Chest
    28    Reverse Crunches    12            Abs

Thanks so much Mark. I think it will work just great.

Chris

Chris,

Very welcome. Additionally, front bridge is always beneficial, for full core. And, adding a fit ball (yoga) ball for balance while you are doing arm strength exercises, for example, will add the requirement to engage the core while working the other muscle group.

Best,

MW

i have been using the p90x core synergistics and i love it. takes about an hour and i already have noticed improvement in my core strength.

granted you need the DVD, but if you could borrow one, once you do it a couple times, it is pretty easy to remember.

I have the P90X DVD's just working up the courage to restart them. Thanx...

Mark, thanks for the suggestions too. I am still at a basic core level but will try to incorporate some of this into my training.

I do a set designed by Mike Ricci. It's a 5 (or say) day plan that you do every other day. I really like it. I usually either double up on a single day plan or do two different days at once. Here is a link that has part 1 & 2 on it, but I'm sure if you Google enough, you can find the others.

http://sportsmedicine.about.com/od/bestabexercises/index_r.htm

hundredsitups.com and p90x ab ripper for me 3 times a week is what I do.  There are a lot of good ideas here.  I like that first response w/o.  Think I'll give that a try too!

The other thing I've tried is circuit weight workouts that seem to include lots of abs in them.  It modifies normal push-ups into t-pushups so that it works your core and obliques, uses kettlebells and big movements like squats to work everything which I'm told forces your core to catch up.

One of the ones that was easy to find on youtube or via google was the Mens Health Spartacus: Blood and Sand Workout.  I think it was designed by the guys who got everyone in shape for the show.  I used it for a while and got some good results but got a bit lazy.  Either way it illustrates the theory I think...

Some others might have some different examples of the workout type?

anturtle,

let me know which of the exercises you don't know in the list and I can either describe or find links to them.

Best,

MW