tuesday trainer – core

September 27, 2011 in Blog, Core, Tuesday Trainer, Workout

Welcome to the 3rd edition of Tuesday Trainer!!  If you thought yesterday’s workout was tough, well, you don’t have a sense of humor (although I REALLY do work up quite the sweat mowing!!)

This week’s theme is CORE!

Such a vitally important part of our bodies!!  Seriously.  You kinda sorta need your CORE to stand upright and move yourself forward.  Exercising your CORE means more than just exercising your “abs” – in order to build a strong core, you’ll need to work various muscles from the top to bottom of your torso.  I was SO happy that you guys submitted such a DYNAMIC core workout (with GREAT verbal and physical instructions) – all I really had to do was copy and paste YouTube links.

3 Things You Don’t Know About Your Core (Men’s Health)

1. You can strengthen your core without moving a muscle. Whereas most muscles propel you, your core resists movement–for instance, to protect your spine when you twist your torso. So don’t be surprised by how hard it is to stay still during a core workout.  You’re conditioning your core to do its job more effectively.

2. Slouching sabotages your six-pack. Training your core helps correct poor posture. But an hour a week of core work can’t compensate for the 50 hours spent slumped over your keyboard. The fix: Stay tall through your hips and keep your head up and shoulder blades back and down all day long.

3. Core muscles contract first in every exercise. All the energy you exert originates in your torso, before being transferred to your arms and legs. So a weak core reduces the amount of force you’re able to apply to a barbell. When you hit a plateau in presses, squats, or any other strength move, ask yourself if you’re training your core as hard as you can.

I underlined that last part because I thought it was vital.  The main message – CORE WORK IS IMPORTANT!!

Tuesday Trainer Button

If you want to give all your readers access to this workout, just copy the Tuesday Trainer button link onto your site/post. If you submitted moves, please help spread the word – you’ll want your readers to see how adorable you are!

**Disclaimer: Always check with your physician before starting any new diet or exercise plan!! Pay special attention to the technique and instructions given with every move.**

The Workout

**Add this circuit onto the beginning or end of your weightlifting routine.  If adding it on before, make sure to WARMUP and STRETCH before your core work.  Total Core Circuit Time: ~10 minutes.  Perform 1-2 times through, resting 30-60 seconds between circuits.  Honestly, there are enough moves that ONE time through should hit every muscle!  As with any strength training, you should give your abdominal muscles at least 24 hours of rest before training them again.**

CORE CIRCUIT

  • Walking Plank – 30 seconds
  • TRX Side Plank – 30 seconds each side
  • V Ups – 15 repetitions
  • Side Bends – 20 repetitions each side
  • Turkish Jump Up – 10 Jumps
  • Paper Plate Awesomeness – 20 seconds/skiers, 20 seconds/leg tucks
  • “Stir the Pot” – 15 clockwise circles, 15 counterclockwise circles
  • Round the Clock crunches – 15 repetitions (1 rep=left,center,right)

**Form tip – to decrease neck discomfort, touch your tongue to the roof of your mouth while performing these exercises (particularly the crunches or V ups).  It works!**

The Moves

Paper Plate Awesomeness – Lindsay, cottercrunch

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Turkish Jump Up – Bonnie, bonnielangfitness Mt. Temple in Lake Louise, Alberta, Canada


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TRX Side Plank – Heather, betterwithveggies


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V-Ups – Kirsten, kcaptures


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Round-the-Clock Crunch – Christin, christinjoyful


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Walking Plank – Katie, yesiwantcake


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“Stir the Pot” – Kristin, eathealthybehappylivewell

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Side Bends, Janetha, mealsandmoves

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Balancing Oblique Twist – Me

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How can one not smile after seeing all these bloggers in action?!?  I honestly LOVE this feature – you guys make it SO very fun!!  And Bonnie Lang, you’re the cats pajamas for doing that Turkish Jump Up in the flippin snow!  Oh, and Lindsay, no, no I won’t be eating off of those paper plates. ;)

Want to join in on the fun next week (because truly, this is community is FUN!)??  Visit Lindsay’s List on Thursday when I’ll announce the next theme.

P.S.  It may or may not be Travis’ 29th birthday today.  I asked him what he wanted and he responded, “A new guitar.  James Tyler Variax 59.” ?!?!  I’ll get right on it, honey.

splendid…lindsay

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