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Hard Core

Created by martinivixen

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Tagged as: triathlete

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Summary

1 Workout / 7 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

Abridged version of the Hard Core workout from www.beginnertriathlete.com

Workouts

Description

Modified core workout from Beginner Triathlete

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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View Workout Details

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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...

Small 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...

Small 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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