Okay, everybody!
Get ready for my advanced core workout.
Okay, you guys.
Here we go.
We're going to do anywhere form 30-45 seconds of work, depending on your fitness level.
15-20 seconds of rest.
You want to make sure you do that for each side, or each leg with these exercises.
There are going to be four of them.
The first one we're going to start out with is a one leg BOSU pop up.
So what we're going to do is, you're just going to get on the ground, you're going to
have your BOSU ball in front of you.
You're going to get into a plank position.
One leg is going to be in the air, and you're going to pop down, and pop back up.
And my feet are sliding a little bit so let me kind of get those more in.
So I'm going to do the first – each exercise with you.
30 seconds.
If it's a two leg thing, like I mentioned, I'm going to have you go off and do the second
leg.
Make sure you do the opposite side.
Okay.
Ready?
And off we go.
So we're up on that leg, down, and popping up.
Think about keeping a nice, straight back.
My head is neutral.
I'm just popping and holding the top.
And up.
If you have to – okay.
Perfect timing.
This is where you're going to take your 15-20 second rest.
Then you're going to do the opposite side, 30 seconds.
So now what we're going to do, we're going to go onto a straight leg plate push.
So you can either use a dumbbell, or a plate, if you have a plate.
What we're going to do is, we're going to lay back with a straight leg, and straight
arm, and you're going to think about pressing this up, toward the ceiling, and lowering
back.
We're going to go 30 seconds.
And here we go.
My arms are locked out, I'm rolling my core up, and I'm rolling it back down.
And down.
This is a great one for building the front of the abdominals.
And down.
This is about a 25lb plate.
So if you want to build even more you can go a little heavier.
There's your 30 seconds.
All right, you guys.
We're onto exercise three.
One leg runner.
Let's stop that.
One leg runner.
You can either use a towel, or something if you have a slick surface, or if you have one
of these little guys, a little furniture mover, and what we're going to do is, we're going
to get into a plank position.
You're just going to have the slider on one foot.
You're going to be here.
One knee is always going to stay up underneath your chest area.
You're going to bring the other knee up, and straight back out.
I'm going to do the first 30 seconds with you with one leg.
Make sure you do your opposite leg.
And here we go.
I can show you how this slide.
Up, and down.
Really think about driving in with your lower abdominals, and your shoulders.
Always keeping that lower ab engaged.
Brutal.
If you need to rest, these are pretty tough.
And rest.
This is where we rest, and then go into the opposite leg.
Boy, you can really feel those.
Our last exercise: elevated med ball crunch.
So you're going to have something to elevate your feet.
I think any kind of med ball will work.
This is sand filled.
I made it a little easier to hold onto.
So with this one we're going to get into a plank position with our hands on the ball,
our feet are on the bench.
I'm really balancing here.
As I get stabilized I'm going to drive my knees into my elbows as my entire core is
stabilizing me over this ball.
Here we go.
30 seconds on.
Here we go, you guys.
Remember, we're just driving our knees in.
I'm trying to keep my shoulders over my hands.
My head is neutral.
Just driving those knees in.
And breathe.
And rest.
All right.
That would have been round one.
Do as many rounds as you guys can.
Some good stuff there.
What I like about it is it actually works other parts of the body, too.
So you can't beat that.
Thanks for joining me today, you guys.
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