Welcome to Greg’s Weekly Workout. Each week I’ll be sharing some of my favourite workouts for you to try.
Today’s workout focuses on your core muscles. Just like all my workouts the exercises are designed to target the body from all directions. After all we do live in a 3 Dimensional World!
As this workout is very Core and Abs intensive I would recommend that you perform this short workout at the end of any other workouts that you are performing or on a completely separate day.
Completely fatiguing your core muscles is not a very good idea before performing other exercises.
The Warm Up
Run through the following warm up exercise for 20 reps before moving onto the main 7 minute workout.
Continue to complete the following exercises in order and without resting for a total of 7 minutes.
(Click to watch videos of each exercise)
- Slow Mountain Climbers
- Side Plank with Knee Flexion
- Dead Bug
- Dirty Dogs
- Side Plank with Extension
- Cross Overs
- Keep repeating for 7 minutes
Start by getting used to the exercises and keep the repetitions low. If ever you cannot complete an exercise with good technique you should stop and rest and then move onto the next one.
Weeks 1 – 2
Perform 4 – 6 repetitions of each exercise. Concentrate on good technique and take your time.
Weeks 3 – 4
Perform 8 – 10 repetitions of each exercise.
Weeks 5 – 6
Perform 12 – 16 repetitions of each exercise. If you feel that you can perform more with perfect technique then go for it.
As with all training your recovery will be dependent on your lifestyle, nutrition and occupation. As a guide I would recommend at least 1 days rest between this workout and the next.
Want more? See my 4 Week Essential Core Training Program