Core of Steel

Type: Hypertrophy

Muscle groups targeted: Core (Abdominals, Obliques, Erector Spinae)

Equipment: A mat is recommended

Length: 20 - 60 minutes (~10 min per set)

For the workout this week, we focus on building core muscle mass i.e. 6-pack building. The core encompasses all of the muscles of the trunk, for example, the Abdominals, Obliques and Back Extensors (Erector Spinae). Improving core strength can lead to greater balance which can benefit daily activity and other exercises! When going through this workout, make sure to keep your abs engaged and the videos are linked for explanations of the exercises.

Levels (based on ACSM and NSCA guidelines)

Beginner: 8-10 reps, 1 set, 30 sec rest between exercises

Intermediate: 10 reps, 2-3 sets, 30 sec rest between exercises

Advanced Reps/Sets: 12 reps, 4-5 sets, 30 sec rest between exercises

Warm-Up - 5 minutes

1. Bird dog

2. Dead bug

3. Torso circles
   

Break: 30 seconds

Main Set

1. Suitcases

2. Side plank crunch

3. Single leg deadlift

4. Reverse crunches

5. Russian twists

6. Back extension with lateral flexion

7. Bicycle crunches

Break: 30 seconds

Cool Down - 5 minutes

1. Trunk rotation on the back

2. Seated spine twist

3. Childs pose to cobra

4. Side to side stretch hand overhead

Reference:

https://www.health.harvard.edu/balance-and-mobility/improve-your-balance-by-strengthening-your-core

Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.