Multiplex 60 Minute Core Strength Exercises #1

Core strength exercises are perhaps one of the most beneficial workouts you can do to develop a strong midrift and torso. Since everything you do in life primarily eminates from the center of the body, it makes sense to ensure your central core area can absorb what life throws at you or what you throw at your core.

What does life throw at you.

Everyones life is different and we all do different things in work, play and recreation. However there are numerous similar things we all do which employ the use of the core muscle groups. Lifting items such as boxes or groceries from the floor to the top shelf, getting up off the floor after lounging, standing after sleeping. The resistance you feel around your wasit or cetral torso when twisting your body or getting up from a lying down position is the result of the core at work.  Doing core strength exercises will remove this resistance and allow you to move with ease and agility.

What do you throw at your core.

Anyone involved in fitness or workout will or should realise that to do any exercise effectively, the core needs to be stable and strong. Lifting dumpbells or a barbell from the floor with a wobbly midrift can lead to a painfull accident or injury as your core is unable counteract and steady the weights. Similarly, aerobic exercices where you punch and kick to get fit also requires a strong core so that you are able to punch, kick and twist with power and accuracy and be able to absorb a punch or kick to the ribs, gut or obliques. Again, doing core strength exercises will improve your stability and balance and also stiffen up your body in order to meet combat situtions head on.

The below workout program is a 60 minute workout plan focued on core strength exercises. Work through this plan and feel the intense workout around the upper abs and obliques. When doing the exercises, increased benefits can be had if you squeeze your core when doing the exercises and try and engage as many of the muscle groups around the core as possible.

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Warm UP

3 Sets

Run on the spot (High knees) 30 seconds
Alternating side knee raise 30 seconds
Waist twists 30 seconds
Stretch and Breath 30 seconds

 

Level 1

Exercise Reps or Time Equipment
1 Plank mountain climber (alternating cross knee) 15 reps No
2 Burpees 15 reps No
3 Push up with arm rotations 15 reps No
4 Alternating toe touch 15 reps No
5 Stretch and Breath 30 seconds No

 

Level 2

Exercise Reps or Time Equipment
1 Russian Dumbbell twist 25 reps Weights
2 Standing dumbbell side bends 25 reps Weights
3 Bent Knee hip raise 25 reps No
4 Plank belly squeeze 25 reps No
5 Stretch and Breath 30 seconds No

 

Level 3

Exercise Reps or Time Equipment
1 Oblique Side Raise (Both sides) 15 reps No
2 Hip thrusts 15 reps No
3 Double crunches 15 reps No
4 Elbow stabilisation 15 reps No
5 Stretch and Breath 30 seconds No

 

Level 4

Exercise Reps or Time Equipment
1 Lying side crunch 15 reps No
2 Reverse crunch 15 reps No
3 Flutter kicks 50 reps No
4 Oblique crunch (each side) 15 reps No
5 Stretch and Breath 30 seconds No

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