Perseverance.  Focus.  Endurance.

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, (2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.)
        Hebrews 12:1-2
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Blog Archives - 2012
Core Teaser #1

I need to address something. Something that bothers me (way more than it probably should). The lack of core work at the gym is appalling. I mean, here all you lovely people are, pumping your iron, running with absolutely no destination on the endless rows of treadmills watching Food Network and making a mental checklist of all the food you're gonna eat when you get home. All food aside, let's get back to this whole core idea. I rarely see anyone really focusing on their abdominal muscles. Maybe you don't think you need it....so think again. Strong core muscles equals a better posture, better balance, and a better fit for all of those clothes you put into the "I'll fit into this eventually" pile. Core work is crucial!! That's why I've compiled a bit of a core challenge for y'all. After introducing it to my 'team', we've done this workout once a week on the days we're less active-and trust me, you WILL without a doubt feel sore tomorrow (if you do it right!). This workout targets all areas of the core, working each abdominal muscle to build up that underlying muscle hiding beneath the layer of fat and giving you some tone you can be proud of. You can break it down into different segments and distribute it throughout your normal routine as well. (That's what I do during the week) It combines bodyweight, resistance, and cardio training to keep your heart rate up and help you burn fat throughout the workout. Enough of my lecture, here's the meat of this:


Core Teaser #1

Warm up:  Jump rope 1 min

          Toe tap 1 min

          Pushups 25


Set 1:    Mountain climbers 25-50

          Bodyweight crunch 25

          Bodyweight sit-up 25

          Russian twist 25-50


          Jump rope 1 min

          Toe tap 1 min

          Pushups 25


Set 2:    Weighted hyperextension 25

          Weighted sit-up on stand 25

          Captain’s chair-legs straight 25

          Captain’s chair-knees bent 25


          Jump rope 1 min

          Toe tap 1 min

          Pushups 25


Set 3:    SB crunches 25-50

          SB pass-off 15-25

          Planks (BW or SB) 1 min


Cool down: Bike 10-15 mins


*SB = Stability ball

*BW = Bodyweight 

*Stick to 1-2 sets....3 if you're feeling ambitious


Hopefully this isn't too overwhelming, but if you do suck it up and try it, tell me what you think! I'm always open to criticism and suggestions. Maybe you're wondering why it's called a "teaser"....this is because it teases your abs and gives you a taste of a range of ab moves without being too difficult. Want even more of a challenge? Contact me for a harder level (I've got 30 different ones!).  Most importantly, enjoy it! And take a moment to check yourself out....those abs won't stay hidden for long. ;)

Happy Trails!!

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