Core – 22.01.21

Core Class by Coach K at RCSI Bahrain

Abs and Core Routine

**Click on the exercise names for a video demo.

Warm up –

100 Single Unders

3 Rounds –

10 High Knees
10 Plank Jacks

Workout –

Hanging Leg Raises 3 x 10
V-Hold 6 x :20
Weighted Half Crunches 3 x 15


Weighted Sit ups

How to Tabata –
Tabata is a training protocol where you exercise for :20 sec and rest :10 sec for a total of 8 intervals. If there are 2 movements, alternate between them for 4 rounds.

Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Hanging Leg Raises > Hanging Knee Tucks > Leg Raises on the floor
V-Hold > Modified Hollow Hold

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