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May 18, 2015 Comments (0) All Day Athletes, blog, homepage display

All Day Athletes:03 Core Regression You Won’t Regret.

This post is part of the series “All Day Athletes”.  To read the first of the series click HERE.

 

Everyone is busy.  But even worse, everyone thinks they have to put one continuous hour of exercise together to reap any benefits.  That is simply not true. The cumulative effect of exercise can be met with short sets.  This workout is all about core. You know, pretty much everything about your upper thighs and below your chest.  This is a complimentary workout as much as anything and can be done anywhere, in a short period of time.  We will be posting variations of these so be sure to come back to see what else you can do with less big chunks of time!  The best athletes in the world are athletes all day long and if you want the best out of your busy life, you’ve got to get the work in.


Before we share the workout:

Here are a few podcasts with athletes with killer cores:
Trish Downing – An amazing and inspirational paraplegic athlete that has to be strong through her core to complete triathlons of all distances.

Mike Swick -You literally could not fight the best in the world in the sport of MMA without a ridiculous core.  He describes a workout on this show that is phenomemenal.

Jess McMillan-Big mountain skiier, ex kayaker, and pilates instructor.  Can’t focus on core enough in her world.  You definitely need a good strong core to land 70 cliffs.


 

This workout is best for:

  • Anyone who wants to get more efficient with their movement
  • Anyone who wants to increase flexibility and decrease injury
  • Anyone who has a floor.
  • Anyone.

Basics:

Core.  It’s a pretty overused term in health and fitness.  We will keep it simple.  If it burns, you’ll live.  Pain during any exercise is not good so don’t push if you are hurt or hurting.  These exercises are pretty basic. We just put them in a pretty awesome order.  Enjoy!

NOTE:  This is a suggested workout for people that understand their own limits, have been cleared to exercise, and want to improve their fitness in a busy, busy world.

 

Core Regression You Won’t Regret: Do the below set 3 x’s

Needed: A floor.  We actually recommend a hard surface so you don’t just slam yourself down every rep.

 

25 reps

  • Sit-ups
  • Reverse crunches
  • Flutter Kicks(2 count)
  • Push-ups(yes it is a core exercise)
  • One Minute Plank

20 reps

  • Sit-ups
  • Reverse crunches
  • Flutter Kicks(2 count)
  • Push-ups(yes it is a core exercise)
  • One Minute Plank

15 reps

  • Sit-ups
  • Reverse crunches
  • Flutter Kicks(2 count)
  • Push-ups(yes it is a core exercise)
  • One Minute Plank

10 reps

  • Sit-ups
  • Reverse crunches
  • Flutter Kicks(2 count)
  • Push-ups(yes it is a core exercise)
  • One Minute Plank

COOL DOWN (lay on ground, think about the good parts of life for a couple minutes. Get up and go do something great, your getting stronger!)

All Day Athletes will be a regular series on how to get the most out of your busy day no matter what level you are as an athlete, and yes everyone is an Athlete! These will help you get on track and at the very base, think differently about your training.

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