|Doable Workouts that Work - CORE
DO-ABLE WORKOUTS - Core
Below you'll find a list of workout modules that includes a variety of fitness modalities from kettlebells to bodyweight - individual workouts that can be combined or stand alone. Intensity can easily be adjusted to fit your current level (see notes with each module). Exercise is a high itensity activity, you assume all risk.
C-1 Old School Floor Routine
LOWER BODY / CORE
Single Straight Knee Leg Raise (supine) Goal 20 Reps
Side Leg Raise (side) Goal 20 Reps Left / 20 Right
Single Rear Leg Raise (prone) Goal 10 Reps Left (brief hold) / 10 Right
Double Rear Leg Raise (prone) Goal 20 Reps Left (brief hold)
Yoga Child Pose (prone) Hold One Rep for 30 Seconds
*Repeat one to three rounds. Do as many reps as you can with good form, work up to numbers indicated.




C-2 Bike Kick / Bridge
CORE
BIKE KICK 30 Seconds
BRIDGE 30 Seconds
*Repeat 1 to 5 rounds.
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C-3 Hindu Push Up
CORE / UPPER BODY
HINDU PUSH UP Goal of 20 reps
*Start out with as little or many as you can do. Keep tempo slow. Work you way up to 20, gradually over time.
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C-4 Six-Core by Four
CORE
FLUTTER KICK 30 Sec
BIKE KICK 30 Sec
BRIDGE 30 Sec
PUSH UP 30 Sec
PLANK 30 Sec
BRIDGE 30 Sec
*Set a small timer for 12 minutes (max level, start with one round or 3 minutes). Switch movements every 30 seconds for 4 rounds. Rest when needed.
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C-5 Plankathon
CORE
MODIFIED PLANK (on forearms/elbows) 30 sec
MODIFIED RIGHT SIDE PLANK (on forearm/elbow) 15 sec
BRIDGE 15 sec
MODIFIED LEFT SIDE PLANK (on forearm/elbow) 15 sec
*Repeat from one to three rounds. Rest when needed.
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C-6 Yoga Sun Salutation
FULL BODY (CORE FOCUSED)

*Or perform a YouTube search to find a beginner Sun Salutation video.




C-7 Pelvic Tilt to Bridge
CORE
Simple Pelvic Tilt 20 reps with brief hold
Bridge 20 reps with brief hold
One Leg Bridge, Right Leg Raises 10 reps with brief hold
One Leg Bridge, Left Leg Raises 10 reps with brief hold
*Be conscious of your breathing here. Exhale when you flex (round) the back (pelvic tilt and bridge), and inhale as you contract (arch). Make the movements slow and controlled and not at max capacity. Relax completely bewtween reps and sets. This makes a great cool down, especially when following with a suping piriformis stretch.
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C-8 Straight Leg Sit Up
CORE
Straight Leg Sit Up 10 to 30 reps
*The key to performing a straight leg sit up that doesn't just engage the hip flexors (vs the abdominus rectus) is slow controlled motions, both on the up an down phase. If you cannot do straight leg sit ups without heavily engaging your hip flexors, wait until you build up enought abdominal strength via other movements before attempting again. Start with 10 slow controlled reps, gradually increase reps to 30.
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C-9 Medicine Ball Floor Slams
CORE / UPPER BODY
ONE ROUND
Floor Slams 30 seconds on / 30 seconds rest
Raise ball above head with both hands, and throw down hard, folding at waist, slamming floor, repeat.
*Use an appropriate weight medicine ball (between 8 and 20 lbs). Start out with 2 rounds, work up to 5. To further increase intensity, reduce rest.
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[FULL BODY]  [LOWER BODY]  [UPPER BODY]   [CORE]  [KB FUSION]  [TODAY]


KETTLEBELL REP RANGES
KETTLEBELL EXERCISE / RPM*
SWING: Work at natural pace
CLEAN: 6 to 20 rpm
PRESS: 6 12 rpm
PUSH PRESS: 6 to 20 rpm
JERK: 6 to 20 rpm
LONGCYCLE: 4 to 12 rpm
HALF SNATCH: 6 to 18 rpm
SNATCH: 12 to 20 rpm
*RPM = reps per minute

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PRE-KETTLEBELL WARM UP
>>WARM UP VIDEO

Design your own High Intensity Workouts
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