man stretching at a gymCore

Core – 16.07.21

Photo by Ivan Samkov on

Abs and Core Routine

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

Warm up –

100 Single unders,

3 Rounds –

20 Mountain Climbers
5 Sit ups

Workout –

Twisting Sit ups 3 x 20
Partner Leg Raises 3 x 15
Weighted Sit ups 3 x 10

Tabata –

Hollow Hold

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

Twisting Sit ups > Russian Twist > Side Plank
Partner Leg Raises > Leg Raises
Weighted Sit ups > Sit ups
Hollow Hold > Modified Hollow Hold

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