‘’HARD-CORE’’ CHALLENGE

Hard core abs

How strong is your core? Challenge yourself with this creative workout specifically designed to help you build a rock-solid core!  

LEVEL cartoon dumbbellcartoon dumbbellcartoon dumbbellcartoon dumbbellcartoon dumbbell (Advanced: 5/5)

POINTS TO NOTE : Focus on integrity of each exercise, ie maintain abdominal and pelvic floor activation throughout. Don’t hold your breath. Try the workout without additional weight initially to get the moves right & a feel for the workout.

SETS : 2-3

EQUIPMENT : 1 x 5kg medicine ball or dumbbell or plate

PRINTABLE WORKOUT LOG:Hard-Core Challenge.pdf

1. SITUP TO STAND x 10

Situp to stand Sophie RussellSitup to stand Sophie RussellSitup to stand Sophie Russell

The medicine ball will add some momentum but the gluts work hard to get you
upright & the abs work hardest as you return to the floor. The challenge here
is to keep your feet together, not moving them at all.

2. RUSSIAN TWIST x 30

Russian twist Sophie RussellRussian Twist Sophie Russell

Turn your face & shoulders with the ball. Lift out of your lower back, chest up.

3. FULL SIDE PLANK HIP LIFT x 10

Side plank Sophie RussellSide plank Sophie Russell

Stack the joints, wrist under shoulder. Lift from the underside of your waist.

4. PULLOVER x 15

Pullover Sophie RussellPullover Sophie Russell

Start with hips & shoulder blades clear of the floor & tuck chin to protect neck.
Anchor through abs to prevent lower back from lifting away from the floor as
you extend.

5. WINDMILL x 10

Windmill Sophie RussellWindmill Sophie Russell

Aim to be completely sideways on, ie shoulders & hips do not rotate at all.
Push hip away as you tilt down. Draw inner thighs together so legs remain a
strong base here.

6. LEG SCISSORS x 20

Scissors Sophie Russell

Shoulders remain lifted here, eye gaze forward with chin tucked to protect
neck. Simply (!) scissor the legs keeping lower back anchored to the floor.

7. SCORPION x 20

Scorpion Sophie RussellScorpion Sophie Russell

Setup a forearm plank position & bend one knee as if to put your footstep on
the ceiling. Without rotating your shoulders, ie holding the plank position, hook
your lifted foot over behind you, ideally all the way to the floor…..

8. X PULLOVER x 30

Pullover Sophie RussellPullover Sophie Russell

Hips & shoulder blades clear of the floor, open your body like an ‘X’, legs
diagonally off one way, head & weight the other. Come back to starting point
then open the other way.

 

S – T – R – E – T – C – H

 I can hear the groans now with this one!! Good groaning….
Please let us know what you think & how you go with this. We’d love your feedback!

Recommended equipment for the hard core challenge :

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