Weekly Winter Workout.
This workout will be short and sweet. When you don’t have enough time for a proper session, but want to get a quick abs burner in. This is one of my favourite ones because you’re in and out pretty quick, but you know you’ve worked hard by the end of it!
Session2: Raw To The Core.
As Always, we start with a WARM UP. Any cardio machine for 5-10mins.
Exercise 1: Circuit: No weights required.
Russian Twists x15
Leg Raises x15
Repeat x4 Sets
Exercise 2: Supermans
x15 Reps | 4Sets
Info: These will work lower back strengthening sometimes neglected muscles that can help stabilise your entire core.
TIPS: Lay face down on the mat: Place hands either to your ears or straight out in front – Try to keep feet/legs on the floor, and raise your chest and upper body off the ground. Think the opposite to a sit up.
Exercise 3: Hanging Leg Raises
15 Reps | x4 Sets
Find a pull up bar. Hang from the bar so legs are off the floor, and raise legs to a 90* angle from hips in a slow controlled manor.
TIP: Try to keep body still. As little swinging motion as possible.
Exercise 4: Straight Arm Lat Pulldown
15Reps | x4 Sets
Equipment: Cable Machine
Info: Adjust the cable height to the top of the machine. Attach a straight bar.
Stand in front of the bar with arms reaching out straight. Pull Bar down to your waist area whilst keeping arms straight. This will work your Lats, Top of your triceps and engage abdominals.
Exercise 5: Plank bounces (one I’ve made up)
x15 Reps | x4 Sets
Info: Start off in a normal plank position. Raid your bum into the air, and look towards your toes, then return back to normal plank position.
Each full movement is a rep.
Each movement contracts the abdominal muscles and gives a great core workout.
Exercise 6: Oblique Side Bends
x20 Reps Each side | x3 sets
Info: Grab a medium sized kettlebell or dumbbell.
Hold weight in one arm, to the side of your body. Bend from the hips sideways, towards the side your holding the weight, then return to straight standing position for one rep.
Thank you for taking the time to try, or at least this workout!
I hope you enjoyed it, and your abs are aching!
Come back next Friday for another FREE WORKOUT!
Written by Joov Founder & Personal Trainer Tom Johnson.
Joov Sports Products.