Here comes the sun! And here’s a Classic Coreture DIY to go along with it.
A few of things to keep in mind when doing core work:
- Your core is composed of your abdominals, your glutes, and your spine. It’s a group of muscles that supports the center of your body and then some. So, imagine all of these muscle groups working in concert when you are holding a plank, jumping rope, doing squats, etc.
- Listen to your back, particularly your lumbar spine, when doing core work. If you feel pain in your low back that may indicate you need to warm up more, you should modify a particular exercise, or back off on the amount of reps.
- Have fun! Core work is a blast when you get out of your head and enjoy the burn.
GUMSABA DIY Boot Camp – Classic Coreture
Part 1: Warm Up with dynamic movement
Part 2: Repeat 2X
8 Shoulder Rolls with weight
8 Bent Rows
8 Alternating Split Raises
12 Prisoner Squats
12 Walking Lunges
P3: Interval Core Fire Sets
Set 1: Set timer for 45 seconds work, 15 seconds rest – repeat 2-3 times
Low Plank Hold
Lateral Leg Drops
Hi Plank Knee Tucks
Navy seal Ups
Jog 1/2 mile
Set 2: Set timer for 30 seconds work, 10 seconds rest – repeat 2-3 times
Knees To Elbows
Bird Dog Hover R – hold back leg 1/2” off the ground and draw belly IN
Bird Dog Hover L – hold back leg 1/2” off the ground and draw belly IN
P4: AMRAP 10 Mins
5e Lateral Deadlift to Press
10e Step up Knee
15 Sumo Hi Pulls
20 Push Press
50Y Sprint 50Y jog 2X
P5: Cool Down walk + Stretch
Jumprope stretch sequence
Written by: Coach Jentry on March 13, 2019.