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Core Workout #10

If you want to strengthen your core and shred your mid section, you will love this workout. You will burn a ton of calories and sweat till you drop. Enjoy this workout and then enjoy your 10 hours of sleep because it will ware you out!

Helpful items for this workout

Workout Info:

Warm Up: You may warm up as you usually do or you can use the first set as your warm up. You may want to stretch out as well.

Weighted Jump Rope:

  • 500 Reps: Here I am using a weighted speed rope along with ankle weights. Use what you have and do what you can.
Jump Rope

Jump Rope

Weighted High Knees:

  • 100 High Steps: Just like running in place, you will bring your knees up as high as you can. Try to bring each knee up past your waist line. 100 Reps includes 50 from each leg. Do this as fast as possible.
High Knees

High Knees

Pike Butt Ups:

  • 20 Reps: Starting from a plank position, drop your hips to the floor (without touching the floor) while keeping your arms straight.
  • Lift your hips and butt as high into the air as possible. Your arms and legs will be straight and you will end up on your toes.
  • Return to starting position and repeat for 20 reps.
  • This works on your lower back, mid-section and shoulders.
Pike Butt Ups

Pike Butt Ups

Knee Tuck Kick Back:

  • 10 Reps each side: Start from a plank position and drive one knee to your chest and then kick your leg back and high into the air.
  • Repeat for 10 reps on each side.
  • This will work on your mid-section, butt, back and shoulders.
Alternating Knee Tuck Kick Back

Alternating Knee Tuck Kick Back

Suspended Knee Tuck:

  • 20 Reps: Get into a plank position with your feet up on a large balance ball or hanging from something like you see below.
  • Pull your knees into your chest while raising your butt into the air and lower your legs slowly back to starting position.
  • This works on your entire core. Go slow to avoid hurting yourself.
Suspened Knee Tuck

Suspended Knee Tuck

Cross Body Weight Raise:

  • 10 Reps Heavy, burn out light: Use a weight heavy enough for a good workout, but not too heavy.
  • Squat and bend over slightly as you pull the weight from outside your right foot, up across your body and over your left shoulder.
  • Lower weight slowly as you twist back to starting position.
  • Complete 10 heavy reps followed immediately by 10 light weight (or a ball in this case) reps.
  • Repeat on the opposite side.
Cross Body Raise

Cross Body Raise

(Repeat) Complete entire exercise in reverse order:

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Disclaimer: Opinions expressed on this website may not be in agreement with those of GarageBodyTV.com or Rob Vander Ark. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the fitness and exercise programs expressed here. Consult with your physician before starting any exercise program.