Thur 8-8-13: Core

Simple 15 minute workout today.

Core

Plank The Clock
Feet stay in one spot and every minute you do a different plank with your hands moving to the next hour. 12 total minutes, see how long you can last before taking a break. The goal is to do 12 minutes in a row without resting.

The Series:
Left Side Extended Plank (on hand)
Extended Plank (push-up position)
Right Side Extended Plank
Back Extended Plank (facing ceiling)
Left Side Plank (on elbow)
Plank
Right Side Plank
Back Plank (facing ceiling on elbows)
Left Side Extended Plank (on hand)
Extended Plank (push-up position)
Right Side Extended Plank
Back Extended Plank (facing ceiling)

You’ll find that you end up rolling 1/4 turn at a time, completing 3 rolls by the end.

Good luck!

After this I had a few minutes and a bit of energy left so I added the first 3 of a Brazilian Jujitsu Core workout a client of mine shared with me…

BJJ Core Work

50 reps each of:
Leg up Crunch
Crossover Crunch (each side)
Bicycle
Supported Leg Raise
Pretzel Side Crunch (each side)
Oblique V-Up (each side)
Heel Taps
Knee Slide Crunches

550 reps total

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