The Next Level of Core Training
Beyond crunches
Traditionally, when we think about “core” workouts, we think about “crunches”. But through the years we have learned so much more about this foundation muscular system that stabilizes our every waking moment sitting and standing upright. With that knowledge has come more creative ways to train core fitness.
Today’s workout takes a 360-degree approach to the core muscles through 3 very different movements that require strength, stamina, neuromuscular coordination, and balance. Enjoy this next level of core training!
Warm-Up
TABATA (20 seconds of work/10 seconds of rest). Peform each movement in sequence x 10 rounds (5 minutes).
Push-ups (low difficulty option) - Perform for 20 seconds, then rest 10 seconds
Sit Ups (knees bent, feet anchored) - Perform for 20 seconds, then rest 10 seconds, and then start again with the push-ups
Movement Practice
Watch the video links in the workout and take 5-10 minutes to practice each movement in sequence for 4-6 repetitions at low intensity for 2 rounds. Select your options and weights that will allow you to do all the movements unbroken. Eighteen minutes is a long time, so choose weights and options that you can perform with confidence.
Workout
EMOM 18 (Every minute on the minute for 18 minutes). Use any remaining time in the minute interval for rest.
Minute 1: 10 DB Renegade Rows (Right + Left = 1 repetition) - rest for the remainder of the minute.
Minute 2: 10 Kettlebell swings- eye level (advanced: overhead swing) - rest for the remainder of the minute
Minute 3: 15 V-Ups - rest for the remainder of the minute
Cool Down
This 15-minute lower back tension release segment will feel great after this core-focused workout and anytime your lower back needs a little love!
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Over nearly two decades of medical practice, I am perplexed and disheartened by how mainstream medicine often overlooks the very foundation of good health: nutrition, physical fitness, and mental well-being.
Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.
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