Not our Mother's Sit-Ups 2.0
Taking core conditioning to a new level
If you have been following me for any length of time, you know that I am a huge proponent of core training. The reason I focus so much on this is because during mid-life, our joints become more unstable due to loss of muscle mass and changes in the character and laxity of the tendons and ligaments that stabilize joint complexes such as the shoulders, hips, and knees. Functional movements (i.e, movements we do every day) originate in and gain from stability in the core of the body, are translated through the joints, and are executed via the extremities. A strong and stable core thus supports the joints, helps to prevent injury, and can improve performance and execution of movement.
Another reason core training is important is for balance. As we age into our 7th, 8th, and 9th decades, we will have lost nearly 1/3 of our bone density, putting us at risk for osteoporosis and bone fractures. A key strategy for reducing fracture risk is reducing fall risk. Like any functional movement, maintaining balance begins with a strong core.
What I love about this workout is that the combination of movements recruits multiple muscle groups from the shoulders to the ankles. The Renegade Row requires not just a plank hold but strength and balance as you row. The kettlebell swing targets hip extension and the posterior chain, and finally, the V-ups are all about the rectus abdominus (a.k.a “the six pack”). The yoga segment at the end focuses on the back body providing balance to the front body work with the kettlebells and V-ups. Put it all together and you have comprehensive functional core training! Enjoy!
Warm-Up
TABATA (20-sec work/10sec rest) x 5 rounds (5 minutes)
Push-ups (low difficulty option)
Sit Ups (knees bent, feet anchored)
Movement Practice
Watch the video links in the workout and take 5-10min to practice each movement in sequence for 4-6 repetitions at low intensity for 2 rounds. Select your options and weights for the workout during this practice time.
Workout
EMOM 15 (Every minute on the minute for 15 minutes). Perform each movement in sequence. Use any remaining time in the minute interval for rest before moving on to the next movement. Perform each set of 3 movements 5 times through.
Minute 1: 40 seconds of DB Renegade Rows (remaining 20 seconds - rest)
Minute 2: 10 Kettlebell swings- eye level (advanced: overhead swing):
Minute 3: 12-15 V-ups (Check out THIS VIDEO for V-up demo and modifications)
Cool Down
This 20-minute Spine Strength and Stretch from Five Parks Yoga completes this workout with a focus on the back of your body and a jump-start for your recovery.
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