Hard CORE

It's all about the strength of the core. Without a powerful core (and I don't just mean six-pack - which is mostly diet dependent), the explosive power of the legs, can never make to your upper body (or the task at hand). So whether you're firefighting, kettlebell lifting, or doing an OCR (obstacle course run), a really strong midsection is a must to get the job done.

The following 4-move routine focuses mainly on the core musculature,  but really is a FULL BODY workout, as you'll soon see. Each move is performed for 30 seconds, non-stop. Repeat 3 to 5 complete rounds of all 4 moves (10 minutes). All exercises are offered at two levels, both intense. However, level A, will allow you to acclimate to the movement with less chance of injury. Progress on to level B when you've developed adequate proficiency and strength to work safely. WARNING: See your doctor before beginning any new exercise program.



HARD CORE 
  • all movements are begun from the classic push up position
  • the entire body is held perfectly straight, core tight
  • hands (or elbows) on floor directly under shoulders
  • neck held straight in neutral position
  • breathe through each move, NEVER hold your breath during this routine

EXERCISE ONE
A. SPIDER MAN PLANK
Bring your same knee to your same elbow while in the plank (down on elbows or on hands) position.
Repeat for 30 seconds.

B. SPIDER MAN PUSH UP
Bring your same knee to same elbow while performing push up. Repeat for 30 seconds.


EXERCISE  TWO
A. SUPERMAN EXTENSION FOR REPS
Lower your body to the floor, and place your hands behind your head, fingers interlocked. Slowly lift your chest and legs off the floor. Lead with your chin and heals. Repeat for 30 seconds.

B. SUPERMAN EXTENSION HOLD
Lower your body to the floor, and place your hands behind your head, fingers interlocked. Slowly lift your chest and legs off the floor. Lead with your chin and heals. Hold for up to 30 seconds.


EXERCISE THREE
A. PLANK ROTATION NO ADDED WEIGHT
With the right hand reach under your body as you place all your weight on your left arm. When you gone as far as you can go, reversed direction and raise your hand toward the ceiling. It's important the hand on the floor is directly under the shoulder. If necessary, perform from the resting on the elbow position. Repeat for 30 seconds. Repeat on the opposite side.

B. PLANK ROTATION ADDED WEIGHT
Hold a light medicine or dumbbell in your right hand. Reach under your body as you place all your weight on your left arm. When you gone as far as you can go, reversed direction and raise your hand toward the ceiling. It's important the hand on the floor is directly under the shoulder. If necessary, perform from the resting on the elbow position. Repeat for 30 seconds. Repeat on the opposite side. 


EXERCISE FOUR
A. PLANK CROSS KNEE
Bring your opposite knee to your opposite elbow while in the plank (down on elbows or on hands) position. Repeat for 30 seconds.

B. SPIDERMAN PUSH UP CROSS KNEE
Bring your opposite knee to opposite elbow while performing push up. Repeat for 30 seconds.

FOR MORE INFORMATION ON HOW YOU CAN BUILD A STRONG CORE: CLICK HERE