Need a New Core Routine? Here you go
Shane McLean stops by once again to impart on us some of his fitness wisdom. As with before, he gives us a great core routine workout that will not only crush calories but build core strength all in a simple to perform core routine.
Killer Core Routine
Google “core routine/training” and you get 617 million hits. Every man and his dog has an opinion on core training. Make it 617 million and one. 🙂
So what is the core exactly? Think about this for a moment.
The answer you’re likely to get is “it’s my six-pack, dude.” However, the core is more complex than that. The core is essentially a set of muscles that extends far beyond your six-pack and includes everything except your arms and legs. Yes, that includes your chest, shoulders, back, and butt.
So if you’re crunching away like a mad man (or woman) you’re doing yourself a huge disservice and should stop right now. Pretty please.
Doing crunches is just one wrong way people go about building core strength. Other mistakes include:
- Hold their planks for too long or with poor form
- Spend too much of their training time admiring themselves in the mirror
- Waste their time doing pointless exercises and totally skipping their core training altogether
So let’s avoid these mistakes by:
- Putting core training into the main part of your training
- Adding movement and tension to your core stability exercises
- Using the entire core and not just your “abs”
There’s no need to rush off to a gym or buy one of those shoddy infomercial ab machines. All you need is you and your towel to wipe off the sweat. Use the following tips to get the core you desire.
1. Core Interval Training
Stuart M. McGill, Ph.D., Professor of Spine Biomechanics at the University of Waterloo, knows a thing or two about the core. If you don’t know who he is, look him up here.
Back in 2013, he improved the core stability and hip explosive power in NBA players by having them perform front/side planks after a treadmill sprint.
You can do something similar at home by using timed bodyweight movements combined with plank variations. Combining your strength, cardio, and core into one training is something you’re sure to enjoy.
Trust me, I’m a trainer. 😉
Instructions
Perform the bodyweight exercise as quickly as you can with good form for 20 seconds. During the 10-second rest, period get into your plank position and hold for 20 seconds then rest for 10 seconds. Alternate between the two exercises for a total of 4 rounds of each. If you’re game, complete the routine below.
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- 1a. Bodyweight jump squat
- 1b. Front plank
- 2a. Ice-skaters
- 2b. Side plank
- 3a. Triple extensions
- 3b. Front plank shoulder taps
- 4a. Reverse lunge with a kick *
- 4b. Side plank rotations *
*For the side planks and reverse lunges, one side = one round. Alternate sides
2. Upgrading Your Warm-Up
Your warm-up is a perfect time to insert some low – medium intensity core exercises into the mix because
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- You’re fresh and more likely to perform the movements correctly
- It turns on muscles responsible for spinal stability to help keep you injury-free
- Your core training will be done and you will no longer have to dread it
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Insert the following three exercises into your warm-up to set yourself up for fantastic training.
Heel touch
Perform these at the beginning of your warm-up after foam rolling. Make sure to keep your lower back in neutral and your chin tucked. Do this for one-two minutes.
Deadbug
Silly name, great exercise. Perform these right after your heel touch following the same cues as the heel touch. Do six-eight reps on each side. Feel that? You’re welcome.
RKC front plank
This is not your everyday front plank. This is a total body challenge from the top of your head to the tip of your toes. Maintaining this plank for longer than 10 seconds calls for your all-out effort.
Perform right at the end of your warm doing five sets of a 10-second hold with 20 seconds of rest in between sets.
3. Core Finisher
If you have something left in the tank at the end of your training, try this diabolical four-minute plank finisher.
Front plank/Side plank finisher
Hold a front plank for 15 seconds and then transfer it to a side plank for 15 seconds. Then go back to the front plank for 15 seconds then transfer to the other side for a side plank for 15 seconds.
This is one round. Try to make it to four… if you can.
Wrap-Up
Thinking outside the crunch can really benefit your core training. Now get after it with this core routine and get to work your entire core!
Updated 8/25/2018
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