Core

I created this page to bookmark some "core" training so I don't forget and can workout in that 4m2 space I have in a hotel room.

Warm-Up:

This is always the same,  -
  • Run/Bike if available
  • 10 minutes of 
    • Core Balance, Reverse Ab Extensions
    • Yoga Push-Ups, Quick Yoga
    • Lunges, Squats
    • Back Extensions
    • Handstand prep
Cool-Down

This is always the same  -
  • Run/Bike if available
  • 5-10 mins stretching 
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Session 6
  • 3 sets of
    • 80% of pull-up max (6, 6, 5 reps
    • 8 * Clean & Press (double arm with 2 * 16kb)
60 seconds rest
  • 3 sets of
    • 8 Squats holding  2 * 16k kb
    • 10 kettlebell swing (double arm with 2 * 16kb)
60 seconds rest  
  • 100 bodyweight  squats
Ouch!

Session 5
  • 3 sets of
    •  (1/2/3) reps of {compound clean/squat/press} (double arm with 2 * 16kb)
60 seconds rest
  • 3 sets of
    • 6 Windmill (each side)
    • 8 double-armkettlebell clean & squat 
60 seconds rest  
  • 5 minutes of kettle-bell swings (1 * 16kb)
Session 4
  • 3 sets of
    • 8 double-arm kettlebell clean & press
    • 8 split squats (each side) with kettlebells
60 seconds rest

  • 3 sets of
    • 6 Windmill (each side)
    • 8 double-armkettlebell clean & squat 
60 seconds rest  
  • 100 jumping squats (no pause between jumps - an immediate bounce)
25 minutes roughly and a killer of a session!!!

Session 3

4 sets of
  • 10 kettlebell swings
  • 10 kettlebell swings, 10 Figure of 8
  • 10 kettlebell swings, 10 Figure of 8, 10 squats 
  • 10 kettlebell swings, 10 Figure of 8, 10 squats, 10 push-ups
with 60-90 seconds between each set.

Session 2

Light cardio session (handy after a 103km cycle 48 hours before) , pure bodyweight. 5 sets of
  •  5 chin-ups (mixing techniques: wide-grip chin-ups, bicep chin-ups, narrow-grip chin-ups)
  • 10 push-ups (alternating techniques)
  • 15 squats
  • 200 reps of skipping
Session 1
  • 5 mins of kettlebell swings (every 30 secs, change arms)
    • 90 secs rest
  • 5 mins of (30 secs 180 degree squats, 30 seconds plank)
    • 90 secs rest
  • 5 mins of (30 secs wall squat, 30 hindu push-ups)
    • 90 secs rest
  • 5 mins of (every 30 secs back pike stretch thing, 30 secs chin-upa)
    • 90 secs rest

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