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Core Workout #9

Core Workout #9 is a full body fat burning exercise that uses concentrated movements. These movements are slow and you want to focus on good form.  If you can complete this exercise with only 30 seconds to one minute rest in between sets, then you are considered in “tip tip” shape.

Core workouts are the bread and butter of strength, stability and an ultra ripped appearance.

Helpful items for this workout
Bowflex Heart Rate Monitor Watch

Workout Info:

Warm Up:

  • 8-10 Minute Warm Up: A good warm up will consist of warming up the thighs, chest, back and abs. Try several lunges, arm circles, huggers, pot stirrers and consistent movement to get your blood flowing.

Squat Push Ups:

  • 10 Minute Reps:
  1. Stand straight up and perform a squat as low as you can go. Place your hands on the floor or push up stands (I used dumbbells as seen below).
  2. Jump your feet straight back keeping your arms straight up perpendicular to the floor and leaving your hands on the floor or bars.
  3. Land lightly on your feet in a full plank position.
  4. Do a concentrated (slow) push-up focusing on proper movement and form.
  5. Jump your feet back up to be in line with your wrists. Try to do this in one fluid motion, not landing short of your wrists.
  6. You are now in a full squat with your hands on the floor.
  7. Raise your arms straight out in front of you (if using weights, you may pick up the weights).
  8. Press up with your legs slowly, keeping your arms out in front of you. Concentrate on form.
  9. Extend your legs completely so that you are standing straight up with your arms out in front of you and return to a full squat.
  10. You have completed one rep.
Squat Push Ups

Squat Push Ups

Chin Up Crunches:

  • 9 Reps: Using any grip that you would like, perform a full chin up with a straight leg raise or a knee up crunch at the top of your motion.
  • On reps 1, 4 & 7 raise your knees directly in front of you.
  • On reps 2, 5 & 8 raise your knees to your right elbow (working on your obliques and sides).
  • On reps 3, 6 & 9 raise your knees to your left elbow.
Chin Up Crunch

Chin Up Crunch

Dip Crunches:

  • 9 Reps: Perform a full dip with a straight leg raise or a knee up crunch at the top of your motion. concentrate on going slow with perfect form ans squeeze your muscles at the top of your movement.
  • On reps 1, 4 & 7 raise your knees to your chin or as high as possible straight in front of you.
  • On reps 2, 5 & 8 raise your knees to your right shoulder (working on your obliques and sides).
  • On reps 3, 6 & 9 raise your knees to your left shoulder.
Dip Crunch

Dip Crunch

Repeat these three concentrated exercises:

Last two exercises are timed: Rest for 30 seconds to 1 minute in between sets. You’ll want to die but the results will surprise you!

Jumping Crunches or Knee Tucks:

  • 30 Seconds: do as many reps as you can in 30 seconds time. Jump as high as you can and at the top of your jump, tuck your knees up into your chest.
  • See video above and image below for visual instructions.
Jumping Crunch

Jumping Crunch

Around the World Burpies or Cherry Pickers:

  • 30 Seconds: Perform as many reps as you can in 30 seconds time.
  • Start by standing tall
  • Squat down and place hands on the floor,
  • Kick back into a straight back plank and then back up into a squat position with your hands still on the floor
  • Kick out to the left and then back up
  • Kick out to the right and then back up
  • Now explode into the air as if you are trying to pick a cherry from a very high branch.
  • Repeat as many times as possible
  • See image below and video above for better visual instructions.
180 Degree Burpies or Cherry Pickers

180 Degree Burpies or Cherry Pickers

Be sure to check out all of the Core Exercises from GarageBodyTV.com

Enjoy shedding all of that extra baggage.

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One Response to “Core Workout #9”

  1. Hey – nice blog, just looking around some blogs, seems a pretty nice platform you are using. I’m currently using WordPress

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