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Hard CoreCreated by martinivixen
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Workout Programs → Hard Core
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Summary
1 Workout / 7 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
Abridged version of the Hard Core workout from www.beginnertriathlete.com
Workouts
Hard Core - Ab workout
Description
Modified core workout from Beginner Triathlete
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Crunch 3 sets: 20 reps, 25 reps, 30 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Crunch - Reverse 3 sets: 20 reps, 25 reps, 30 reps Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower... |
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Crunch - Oblique 3 sets: 20 reps, 25 reps, 30 reps Works your side obliques. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the ri... |
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Bicycle Kicks 3 sets: 20 reps, 25 reps, 30 reps Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo... |
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Hip Lifts 3 sets: 20 reps, 25 reps, 30 reps Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t... |
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Alternate Heel Touchers 3 sets: 20 reps, 25 reps, 30 reps Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel onc... |
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Toe Touchers 3 sets: 20 reps, 25 reps, 30 reps Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. (Touching any part of your f... |
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